15 Workouts With One Kettlebell

By Don

March 7, 2025

Blog

Reading Time: 3 minutes

I used to be a gym rat.

And as I was doing my gym rat thing, I remember looking with raised eye-brows at these funky looking cannonballs with handles in the corner of the gym.

A kettlebell? What’s that?

Why does it kind of look like Joe Rogan wearing headphones?

Do kettlebells actually work?

Since I never really saw anyone using them, I shrugged my shoulders and went back to “real gym lifts”.

I wish I could have put my arm around that younger gym rat and shown him the kettlebell ropes.

The kettlebell has saved me hours each week, and has helped me get lean and strong with boosted energy.

Today’s article is one of those ropes.

Endless Kettlebell Workouts

In 2021 I picked up my first kettlebell and I have not gone back.

To me, the kettlebell combines the:

  • Simplicity of bodyweight training…

  • Power movements of barbell training…

  • Versatility of dumbbell training…

  • Intensity of cardio training…

All in one iron cannonball that can fit under your bed.

And the movement combinations are endless.

Here’s the kettlebell math.

Let’s say you have one 35 pound kettlebell.

There are 50+ different movements you can pick from (which is a conservative estimate).

And to exercise in 20 minutes, let’s say you pick 3 of those 50 kettlebell movements.

Remember combinations from that statistics course you took that one time?

If you pick 3 movements out of a possible 50, how many different workouts can be done?

19,600.

From one kettlebell.

Then add in double kettlebell training as another variable…

Or mix in some bodyweight movements…

Or do 4 movements instead of 3…

And that number just continues to grow.

The only limits to kettlebell training are your skill and creativity.

Here is just a sampling of the countless kettlebell workouts that can be done.

15 Workouts With One Kettlebell

These workouts range from 10-20 minutes, organized by skill level.

And all you need is one kettlebell.

Size recommendations:

  • Totally new to exercise: 12kg (26 pounds)

  • New to kettlebells: 16kg (35 pounds)

  • Not new to kettlebells: 20kg (44 pounds)

  • Advanced with kettlebells: 24kg+ (53+ pounds)

Beginner

Workout #1

  • Go for a Farmer’s Walk for 10-20 minutes with a kettlebell. Alternate sides when your arm gets tired

Workout #2

Workout #3

Workout #4

Workout #5

Intermediate

Workout #6

Workout #7

Workout #8

Workout #9

Workout #10

Advanced

Workout #11

Workout #12

Workout #13

Workout #14

Workout #15

➡️ The Takeaway

There are endless combinations of kettlebell workouts.

The only limits are your skill and creativity.

And all you need is one kettlebell to get started.

This is a versatile tool that you can use to steward the body God has given you.

If you liked this, check out the Layman’s Fitness Newsletter, where I release similar content like this every week.

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