Full Body 18 Minute Kettlebell Workout – 3 Options Below

When it comes to fitness, time is often the most significant barrier to achieving one’s health goals. Our lives are busier than ever. Our work days are longer. We have multiple jobs. Rush hour is now a 24-hour event that prolongs our commutes. How are we supposed to stay consistent with our fitness when we’re barely making it by?

If this sounds like you, you’re not alone. Finding time to take care of our health feels like a challenge. But before you throw in the towel, know you can get an entire body workout in under 20 minutes.

Is a short workout going to completely transform your life and physique? No. Will it make you a skilled athlete or the pinnacle of health and fitness? Absolutely not. 

But will it help you improve your fitness, build strength, and reach your health goals? 

Absolutely!

In just 18 minutes a few times a week, you could unlock a fitter, stronger, and more resilient version of yourself.

In this article, I’ll explain why kettlebells are the perfect training tool for busy professionals, parents, or students. Then, we’ll cover three 18-minute kettlebell workouts you can repeat each week to kick-start your strength training. 

Let’s dive in!

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Why Kettlebells?

Kettlebells have surged in popularity in recent years, and for good reason. What makes kettlebells unique is their shape. Unlike barbells and dumbbells (which we also love), kettlebells offer a unique blend of strength, cardiovascular, and flexibility training in one compact package. Kettlebells allow for dynamic, ballistic movements that engage multiple muscle groups simultaneously. This makes them the ideal training tool for people who want a full body workout in a short amount of time.

Here are some more reasons kettlebells are worth a try:

Efficiency: Kettlebell workouts are efficient. By combining strength and cardio into one routine, you can get a great workout in a fraction of the time.

Functional Strength: Kettlebell exercises mimic real-life movements, making them a good way to improve functional strength and enhance everyday activities.

Cardiovascular Conditioning: Kettlebell exercises like the swing can elevate heart rate, providing a cardiovascular workout.

Enhanced Core Stability: Virtually every kettlebell movement engages the core, improving stability and strength.

Versatility: From swings and snatches to presses and lunges, the versatility of kettlebell exercises provides endless variety.

Time-Saving: In today’s fast-paced world, finding time for fitness can be challenging. With an 18-minute kettlebell workout, you can reap the benefits of a full-body workout in less time than it takes to watch an episode of your favorite show.

Minimal Equipment: You only need a single kettlebell to start your fitness journey. Whether at home, in the gym, or traveling, kettlebells offer a portable solution to stay on track with your goals.

Results-Driven: The efficiency and effectiveness of kettlebell workouts ensure that you’ll see tangible results in strength, endurance, and physique with consistent practice, rest, and nutrition.

Who Should Train with Kettlebells and Why

Fitness Enthusiasts: If you’re short on time but unwilling to compromise on results, kettlebell training is your ideal match. Its ability to combine strength, cardio, and flexibility training into one routine makes it perfect for busy individuals looking to maximize their workouts.

Athletes: Whether you’re a weekend warrior or a seasoned athlete, kettlebell workouts offer functional strength that translates directly to improved sports performance. The dynamic movements engage stabilizing muscles and enhance power. That being said, athletes should look into a complete kettlebell set, an adjustable kettlebell, or a gym that offers multiple kettlebell options. Athletes and those looking to get into long-term strength training will need access to heavier weights.

Weight Loss: Weight training is essential to any weight loss program. Kettlebell workouts are a great way to incorporate weight training into your weight loss goals.

Beginners: Kettlebells are versatile and can accommodate individuals of all fitness levels and abilities. Whether you’re a beginner looking to establish a foundation of strength or an experienced lifter seeking a new challenge, kettlebell workouts can be tailored to meet your needs and goals.

Who Should Not Train with Kettlebells and Why

Individuals with Existing Injuries: While kettlebell training can benefit rehabilitation when performed under a qualified professional’s guidance, those with existing injuries or chronic conditions should proceed with caution. Specific kettlebell movements, such as swings and snatches, are challenging exercises to learn and incorporate explosive movements that could aggravate a prior injury. If you’re new to kettlebell training, work with a personal trainer who can help you work through (or around) your injuries.

Individuals with Pre-Existing Health Conditions: If you have a pre-existing health condition, such as high blood pressure, you should consult a medical professional before beginning any training program.

The 18 Minute Kettlebell Workout

This routine maximizes efficiency and effectiveness, targeting all major muscle groups while keeping you engaged and energized.

Warm up and cool down are included but do not count toward the workout time.

Workout 1

Warm Up (3 minutes)

• Jumping Jacks: 1 minute
• Arm Circles: 30 seconds forward, 30 seconds backward
• Bodyweight Squats: 1 minute

Perform each exercise below for 45 seconds, followed by 30 seconds of rest. Complete three rounds.

• Kettlebell Swings
• Goblet Squats
• Kettlebell Suitcase Deadlifts
• Kettlebell Rows
• Kettlebell Overhead Press
• Russian Twists

How to Do Each of the Above Exercises

Kettlebell Swings

To perform a kettlebell swing, start with feet shoulder-width apart, gripping the kettlebell with both hands. Hinge at the hips. Keep your lats down (packed) and tip the kettlebell toward you. Hike the kettlebell back between your legs, then explosively drive your hips forward, swinging the kettlebell to chest height. Your lower body and upper body should form a straight line as you reach the standing position. Allow the kettlebell to swing back between your legs, maintaining a slight bend in the knees and a flat back throughout the movement.

Goblet Squats

Hold a kettlebell vertically at chest level by the horns with your elbows pointed toward the ground. Stand with feet shoulder-width apart, toes slightly turned out. Lower your body by bending at the knees, keeping your chest up and weight in your heels, then drive through your heels to return to the starting position.

Kettlebell Suitcase Deadlifts

Stand beside a kettlebell placed on the ground, feet hip-width apart. Hinge at the hips and knees to grip the kettlebell handle with one hand while keeping your back straight. Lift the kettlebell by extending your hips and knees, then lower it under control. Brace your core throughout the movement.

Kettlebell Rows 

Hold a kettlebell in each hand, hinge at the hips, and bend your knees slightly, keeping your back straight. Pull the kettlebells towards your lower rib cage by retracting your shoulder blade and bending your elbow, keeping it close to your body. Lower the kettlebells back down with control, then repeat on the other side for balanced muscle development.

Kettlebell Overhead Press 

Hold a kettlebell in one hand at shoulder height in the front rack position. Press the kettlebell overhead by extending your arm fully while keeping your core engaged and avoiding overarching your back. Extend your opposite arm out to the side for balance if needed. Lower the kettlebell back down with control to shoulder height and repeat for all repetitions before switching sides.

Russian Twists

Sit on the floor with your knees bent and feet lifted off the ground, holding a kettlebell with both hands in front of your chest. Lean back slightly to engage your core, then rotate your torso to one side, bringing the kettlebell beside your hip. Return to the center and twist to the other side, alternating sides for each repetition. If this is too difficult. Place your feet on the ground.

Cool Down (12 minutes)

• Cat-Cow Stretch: 1 minute
• Forward Fold: 1 minute
• Walk (slow): 10 minutes

Workout 2

Warm-Up (3 minutes)

• Jumping Jacks: 1 minute
• Arm Circles: 30 seconds forward, 30 seconds backward
• Bodyweight Squats: 1 minute

Complete the below for time with an 18 minute time cap. Complete all reps of one exercise before moving on to the next.

• 15 x Alternating Kettlebell Swings (each side)
• 10 x Double KB Racked Reverse Lunges
• 15 x Kettlebell Cleans (each side)
• 10 x Gorilla Rows (each side)
• 15 x Rotating Overhead Press (each side)
• 10 x Plank Pass Throughs (each side)

How to Do Each Exercise

Alternating Kettlebell Swings

Start with your feet shoulder-width apart and a kettlebell on the ground a foot and a half in front of you. Hinge at the hips and grasp the kettlebell with one hand. Hike the kettlebell between your legs, then explosively drive your hips forward, swinging the kettlebell up to chest height while switching hands mid-air. Continue alternating hands with each swing.

Double KB Racked Reverse Lunges

Hold a pair of kettlebells in the front rack position. Step back with one leg into a lunge, lowering your back knee towards the ground while keeping your torso upright and core engaged. Push through your front heel to return to the starting position, then repeat on the opposite side.

Kettlebell Cleans

Start with your feet shoulder-width apart and a kettlebell on the ground a foot and a half in front of you. Hinge at the hips and grasp the kettlebell with one hand. Hike the kettlebell back between your legs, then explosively extend your hips and knees to bring it up to shoulder height, allowing it to rotate around your wrist and land in the rack position at the shoulder. Control the descent back down to the starting position and repeat for all reps on one side before switching to the other.

Kettlebell Gorilla Rows

Begin with feet shoulder-width apart and a pair of kettlebells on the ground in front of you. Grip the handles and pull one kettlebell toward your lower rib cage while gripping the other kettlebell on the ground. Maintain good form by keeping a flat back and squeezing your shoulder blades as you reach the top of the range of motion, then lower the kettlebell to the ground. Alternate sides for each repetition, ensuring proper form throughout.

Kettlebell Rotating Overhead Press

Start by holding a kettlebell in each hand at shoulder height. Press one kettlebell overhead while rotating your torso towards the opposite side, then lower it back down while rotating back to the center. Alternate sides with each repetition, engaging your core and maintaining stability throughout the movement.

Plank Pass Throughs

Begin in a plank position with hands shoulder-width apart and a kettlebell placed beside one hand. Reach under your body with one hand to grab the kettlebell handle, then pass it through to the other side of your body, maintaining a stable plank position. Continue passing the kettlebell back and forth, engaging your core throughout.

Cool Down (11 minutes)

• Cat-Cow Stretch: 1 minute
• Walk (slow): 10 minutes

Workout 3

Warm-Up (3 minutes)

• Jumping Jacks: 1 minute
• Arm Circles: 30 seconds forward, 30 seconds backward
• Bodyweight Squats: 1 minute

Complete an AMRAP (as many rounds as possible) of the below circuit in 18 minutes.

• 2 x Goblet Forward Lunge + Rotation (each side)
• 3 x Goblet Squat + 2 x Curl in squat position
• 5 x Push Up + Deadlift
• 5 x Kettlebell Dips

How to Do Each Exercise

Goblet Forward Lunge + Rotation

Hold a kettlebell in front of your chest with both hands. Step forward into a lunge position with one leg while simultaneously rotating your torso towards the side of the forward leg, then return to the starting position and repeat on the opposite side. Brace your core and maintain an upright posture throughout the movement.

Goblet Squat + Curl

Hold a kettlebell at chest height with both hands by the horns. Perform a squat by lowering your body while keeping your chest up and weight in your heels. While in the bottom position of the squat, perform two curls. Stand up to return to the starting position. Repeat three times.

Push Up + Deadlift

Start in a push-up position, grasping a pair of kettlebells by the handles. Perform a push-up, then quickly transition to a deadlift by jumping forward and explosively standing while grasping the kettlebells. Lower the kettlebells to the ground and walk your feet back to the starting position.

KB Dips

Grasp a pair of kettlebells with a neutral grip (palms facing your body). Place your heels on the ground in front of you. Extend your arms. Lower yourself toward the ground then explode upward to the starting position.

Cool Down (12 minutes)

• Cat-Cow Stretch: 1 minute
• Forward Fold: 1 minute
• Walk (slow): 10 minutes

Conclusion

In just 18 minutes, the kettlebell offers a great workout. With its blend of efficiency, versatility, and effectiveness, it’s no wonder why kettlebell enthusiasts swear by training with kettlebells.

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