24 Minute Kettlebell Workout for Full Body Strength

24 Minute Kettlebell Workout

If you love kettlebell training, then you will love this 24 minute kettlebell workout.

This is a full-body workout that targets all the major muscle groups, increases your heart rate, and even improves your grip strength.

Here’s what you’ll need:

About 15 yards of space (this workout is perfect for the outdoors)
A pair of equal-weight kettlebells (a lighter-weight pair of kettlebells is ideal for this full-body kettlebell workout)

Unlike some of our other under 30-minute kettlebell workouts, this workout won’t follow the circuit style of training. Instead, the workout will look similar to a typical strength training workout performed one exercise after the other. The focus of the 24 minute kettlebell workout is muscular endurance. That means high reps and a short rest period between each set.

As with any kettlebell workout routine, you should strive to achieve progressive overload over time.

Progressive overload is a principle of resistance training that typically relies on increasing load to increase neuromuscular demand to facilitate further adaptations.” What this means in practice is that you increase the load (heavier weights), the reps/sets (more volume), or the frequency (number of training sessions) gradually over a training cycle. Progressive overload training benefits not only hypertrophy but strength training and muscular endurance training as well.”

If you’re enjoying this article, you will also like these kettlebell workouts!

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Tips for A Great Kettlebell Workout

Proper Form: Proper form and technique during kettlebell movements ensure you get the most out of each exercise. Keeping a close eye on your form also helps to reduce the risk of injury. Explosive movements like the kettlebell swing can lead to lower back injuries when form slips.

Warm Up: To reduce the risk of injury, make sure you warm up your entire body before starting this workout. A 7-12 minute warm-up of walking and light exercise is a great way to prime the body for more strenuous exercise. If you don’t have a go-to warm-up routine, use the one I provided below.

Range of Motion: Don’t cheat your gains by cheating the range of motion. Use a full range of motion to get the most out of every rep.

Fitness Level: I provide three variations of the workout: beginner, intermediate, and advanced. Choose the version that corresponds with your current fitness level.

Weight: If you’re trying a movement for the first time or you’re not used to these types of workouts, opt for lighter weights. If you only have one kettlebell, reduce the reps to an amount you can handle without sacrificing form. For those with more kettlebells, move to a heavier weight as you become more comfortable with the exercises.

Consideration of Physical Conditions: Before starting a strenuous full-body workout, consider any pre-existing health conditions or injuries. It’s best to consult with a healthcare professional to ensure the workouts align with your individual needs and restrictions.

The Warm Up

3 rounds:

3 x kettlebell halos
4 x bottoms up farmer’s Carry

Kettlebell Halo

Stand with your feet shoulder-width apart and hold a kettlebell upside down by the horns.
Start with the kettlebell at chest level.
Circle the kettlebell around your head, moving it behind your head and back to the front.
Perform desired reps in one direction. Then, switch to the opposite direction.

Bottom-up Farmer’s Carry

Hold a light kettlebell by the handle. Rotate the kettlebell with your opposite hand so the bell is up.
Keep your forearm straight beneath the bell and maintain a tight fist.
Brace your core and maintain good posture.
Slowly walk forward. Try to get to about 15 yards. Then, switch the bell to the opposite hand and return to where you started.

The Exercises

Kettlebell Swings

No kettlebell routine is complete without the swing. The kettlebell swing is a full-body exercise used to develop explosive strength in your legs, lower back, lats, and shoulders. Swings are one of the best kettlebell exercises for overall strength and power development. Note: This is a Russian-style swing. The American swing brings the kettlebell overhead.

Starting position: Place your feet shoulder width apart in a squat position. Your right foot and left foot should be parallel. It can help to stand in front of a line to make sure one foot isn’t further back than the other. Place the kettlebell on the floor about a foot and a half in front of you.
Chop your hips back. Keep your spine aligned until you feel a slight tension in your hamstrings. Engage your lats by dropping them down (packed). Retract your shoulder blades.
Grip the kettlebell in a pronated grip (palms facing your body). Tip the kettlebell toward you so it is no longer flat on the ground.
Hike the kettlebell back like you are hiking a football.
Drive upward using your hips (hinge). Keep your elbows at a slight bend. Your body should form a straight line in the standing position. Once the kettlebell reaches chest height on the upswing, let it briefly float before the downswing.
Hinge your hips back on the low swing. Allow the kettlebell to swing through your legs. Drive upward, keeping your lower back straight and flexing your glutes as you reach the top of the motion.

Goblet Squats

The kettlebell goblet squat is one of the first kettlebell exercises taught to beginners. It’s an effective lower body exercise that trains the quads and hamstrings.

Start in a squat position with your feet hip-width apart.
Hold a kettlebell by the kettlebell handle (horns). Keep your elbows tucked in and your lats loaded.
Keeping the kettlebell in front of you, squat down. Allow the weight to pull you deep into the squat, keeping your back straight. From the deep squat position, explode upward through your heels to return to the top of the movement.

Kettlebell Row

The row is an essential exercise to train the lats and upper back. There are a ton of different options for kettlebell rows. Pick your favorite and stick to it.

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 Rotating Overhead Press

The rotating overhead press lets you simultaneously train the upper body and core muscles.

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.

Kettlebell Push Ups

There are several ways to do kettlebell push-ups. For this workout, I use the single kettlebell push-up, which is one of the more challenging variations. If you struggle with this exercise, skip the kettlebell and do ten regular push-ups.

Place a single kettlebell on the ground in front of you. The handle should be horizontal to your body.
Grip the handle using a close, overhead grip (pronated).
Walk your feet back until your body forms a straight line from your shoulders to your heels (push-up position/high plank position).
Lower yourself in a controlled manner to the handle of the kettlebell.
Reverse the movement to return to the starting position by pushing your body upward.

Kettlebell Hammer Curls

Kettlebell hammer curls are one of the more challenging curl variations. I only include this exercise in the advanced workout below.

Grip the kettlebell at the arch where the horn and handle meet.
This position will challenge your grip strength. Because the kettlebell has an offset weight, the movement becomes more challenging as you reach the top of the range of motion.
Keep your grip tight and your wrist straight. Resist the downward pull of the kettlebell as you lower the kettlebell back to the starting position.

Kettlebell Kickbacks

Kickbacks are one of my favorite triceps isolation exercises. I included kickbacks in the advanced workout below.

Start by holding the kettlebell in your left hand and resting your right hand and right knee on a flat surface like a bench.
Bend over at your waist, keeping your spine aligned from your lower back to your neck. Grip the kettlebell like a suitcase. Lift your right arm so your elbow is slightly above your rib cage.
Drive the kettlebell backward, fully extending your arm. At the end of the range of motion, squeeze your triceps.
Lower the kettlebell in a controlled manner to the starting position. Perform your reps, then switch arms.