Kettlebell Workout for Beginners

Kettlebell Workout for Beginners

Improve strength and lose weight with a kettlebell.

  • 1-Day Split
  • Duration: 30 – 40 minutes
  • 2 – 4 times a week
  • Technical complexity: easy

When you want to become more fit and improve your muscle condition whist at peace in your own living space, the kettlebell workout is your choice.

You can do comprehensive and powerful/effective exercises with a kettlebell. For example, when doing the most common kettle bell exercise known as the Two Arm Swing, 75 percent of your muscles are working.

This kettlebell workout plan includes exercises which are technically easy but physically challenging. The recommended weight of the kettlebell is 4 – 8 kg / 5 – 15 lbs for women and 8 – 16 kg / 15 – 35 lbs for men. The kettlebell exercises are usually done with the body’s biggest muscles, while loading many muscle groups at once so that you can use a heavier kettlebell than you’d expect. Although, you should first practice the techniques with a lighter kettlebell.

A kettlebell workout for a beginner:

Do the sets from start to finish for 2 – 3 rounds. Rest 30 – 60 seconds between the exercises. Remember to do a 5 – 10 minute warm-up (for example a walk or a light jog outside).

Listen to your body carefully in the beginning and do shorter sets or longer rests if needed. (Listening to your body doesn’t mean skipping out on a workout and falling asleep on a couch though.)

When you have worked out regularly for a month or two, get a heavier kettlebell or do longer sets. The main thing is that you keep the workout challenging. No pain, no gain!

So if you are looking for an effective form of exercise to support weight management and weight training, you can stop looking. You have just found it! This kettlebell workout is suitable for your goals one hundred percent, and you can enjoy it in the comfort of your own living room!

You can download a training workout for this workout below.

Kettlebell Workout for Beginners

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