Kettlebell training isn’t something new but it seems to be receiving ever-growing popularity in the last decade or so.
What makes kettlebells different?
Kettlebells, these funny-looking metal balls with handles, present a bit of a different stimulus than traditional dumbbells. The main reason for that is the difference in mass distribution.
With dumbbells, the weight is on both side of your hand.
In contrast, the center of mass with kettlebells extends beyond your hand. This facilitates the ballistic type of movements like kettlebell swings, kettlebell cleans, and snatches. The way these exercises work is by accelerating the weight with maximum power with no deceleration phase. This allows us to maximize both power and speed-training.
Simply put, kettlebell training combines explosiveness, strength, and cardiovascular training in one.
And in any way, it’s simply nice to diversify our fitness routines and challenge ourselves with different stimuli.
So, why not give any of these 20 kettlebell workouts a go?
If you’re looking for a kettlebell workout with a little bit more guidance and exercise demonstration, check out my latest full-body kettlebell HIIT workout here!
TOP 20 Kettlebell Workouts
1. Kettlebell Karen
150 Kettlebell Thrusters for time
2. For Time: 50-40-30-20-10
KB Goblet Squats
KB Swings
3. Death by kettlebell swings
-> Minute 1: 1 kb swing
-> Minute 2: 2 kb swings
.
.
-> Minute X: X kb swings
4. EMOM 12 (Alternating)
25 Single Arm KB Swings
25 Single Arm KB Swings
8 Burpee Box Jumps
5. EMOM 15
15 Double KB Sumo Deadlifts
20 KB Swings
15 Double KB Sumo Deadlift High Pulls
6. EMOM 10
20 KB Swings (even)
10 KB Goblet Squats (odd)
7. AMRAP 12
4 KB Clean and Press (per arm)
4 KB Clean and Squat (per arm)
5 KB Single Arm Swings (per arm)
5 KB Snatches (per arm)
8. EMOM 30
All in one minute:
3 Burpee Goblet Squat
4 KB Thruster
5 KB Swing
9. 5 Rounds:
15 Kettlebell Swings
15 Burpees
10. 20-min EMOM:
Even min: 12/15 cal row
Odd min: 15 Kettlebell swings 12kg/16kg
11. 20 min EMOM:
In one minute:
8 KB Thruster
8 Burpees
12. 3 Rounds:
1 full minute of: KB thruster
1min KB High Pull
1min Jumping squat
1min KB Push Press
1min Burpees
1min break
13. 10 min EMOM:
Odd min: 15 KB Thruster
Even min: 10 KB Snatch
14. 12 min EMOM alternating:
1st min: 10 KB goblet squats
2nd min: 10 KB push press
3rd min: 10 KB thrusters
15. 10 min EMOM:
Odd: 15 KB Snatches (alternating)
Even: 15 Burpees
16. 100 Kettlebell Goblet squats for time: Do 5 push-ups every time you break
17. 12 min AMRAP:
5 Burpees
10 KB Deadlifts
15 Goblet Squats
18. 20 Rounds for time:
5 Push-ups
5 KB Goblet Squats
5 KB Sit-ups
19. For time 50-40-30-20-10 reps of:
KB Swings
Sit-ups
20. 3 Rounds of:
20 KB Clean to Reverse Lunge (alternating)
20 KB Push Press (alternating)
20 KB Goblet Squat
20 KB V-Ups
20 KB Deadlift High-pulls
If you like these type of workouts, make sure to check our list of Quarantine WODs – most of them are really challenging but home-friendly.
I hope you were able to find your next challenge here. Remember you can always scale them and adjust them to your level.
Top 10 Toughest Bodyweight Crossfit Workouts
20 EMOM Workouts To Test Your Strength And Conditioning
10 AMRAP Workouts To Improve Your Endurance
Don’t forget to pin them for later! 🙂
