If you want a kettlebell workout that builds strength, leaves you breathless, and supports long-term health, we’ve got a routine that covers it all in about 20 minutes. With just one weight, you can train your entire body through dynamic, functional movements that build muscle, elevate your heart rate, and even help support bone density over time.
Another major perk: You don’t need a lot of equipment. A single kettlebell can go a long way, which makes it a great option for anyone working out at home or looking to keep their routine simple. And while kettlebells and dumbbells can sometimes be used interchangeably, the kettlebell’s unique design—a handle attached to a weighted ball—allows for swinging, flowing movements that dumbbells can’t replicate. When you hold the kettlebell with the ball up, there’s also an added stability challenge because the weight naturally wants to tip one way or the other, forcing your body to work to resist that movement.
“Kettlebells are versatile, portable, and taxing on the entire body during most movements and movement patterns,” Lacee Lazoff, a trainer at Fhitting Room in New York City, tells SELF. “Just holding a heavy bell at the chest is an effective way to strengthen the core, back, arms, and shoulders.”
To take full advantage of the kettlebell, we asked Lazoff to put together a quick and effective workout routine you can do with just a single bell. The workout below takes about 20 minutes (longer if you add extra rest between circuits) and works your entire body. If you’ve never used a kettlebell before, Lazoff suggests starting light and slow, focusing on proper form first and foremost.
“This workout is focused on total-body movements in functional patterns—a.k.a. ways we move in everyday life,” Lazoff says. “I created short intervals with various movements in sequences to keep the body moving, increase heart rate, and balance upper- and lower-body work.” Moving with a kettlebell continuously for a few minutes at a time requires both cardio endurance and strength, she adds. By stringing kettlebell moves together into an interval workout like this one, you can keep your heart rate high and get the most out of a shorter workout.