With ever-increasing personal and work obligations, starting a dedicated fitness routine can be daunting. But it doesn’t have to be.
Total body workouts are a great way for those on a tight schedule to stay committed to their fitness goals. Free weights like kettlebells are affordable, versatile, and convenient for fixing in a quick, but effective, workout.
So roll out that exercise mat and get ready to sculpt the body of your dreams with our quick 12-minute total-body kettlebell workout.
Choosing the Right Kettlebell for Your Total Body Workout
Figure out your level of fitness
The weight you choose depends largely on your fitness level; beginner (18-26 lbs), intermediate (26-35 lbs), or advanced (35-53 lbs).
Know your budget
Kettlebells come in a range of designs, weights, and price tags. Kettlebells made from steel with a vinyl or neoprene coating tend to be pricier than simple cast-iron weights. Weights with specially designed handles or shapes may cost you more.
Well-known brands charge more for their products. In the long run adjustable kettlebells may be more cost-effective, even though they typically have a higher upfront cost. Also, factor in shipping costs, seasonal sales and retailer markup.
What are your fitness goals?
If your primary goal is muscle growth, aim for resistance training exercises with heavier kettlebells. Start light and gradually increase the weight of your kettlebells at regular intervals.
Lighter kettlebells are better for endurance and flexibility training endurance and flexibility training. Endurance training involves higher repetitions which improves your stamina over time. Flexibility training with lighter weights allows for controlled movements during range-of-motion exercises and active stretching.
Pay attention to the finer details
This includes questions like Is the grip comfortable? Is the base stable? Does it look durable? Is it well-balanced? Can it fit in your available storage space?
Advantages of Full Body Workouts
Great for people with limited time. Whole-body workouts are great if you have a tight schedule because they exercise multiple muscle groups at the same time (called compound exercises).
Compound exercises create balanced muscle growth. Whole-body workouts create balanced muscle growth and a more physically appealing figure.
Great for weight loss. Whole-body exercises are great for burning calories because they recruit large muscle groups. They also have an afterburner effect which helps you burn calories by raising your metabolism for 24 to 48 hours after a workout.
Builds functional strength. Whole-body workouts mimic basic functional movements. These include basic motions carried out during everyday tasks like lifting, pushing, pulling, bending, and twisting. Not only does this make carrying out daily activities easier and more efficient, but it also reduces your risk of injury.
Great for your overall health. Whole-body workouts are great for your heart, lungs, bones, mental health, blood pressure, and blood sugar control.
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Tips on Improving Your Total-Body Kettlebell Workout
Stay hydrated. Take gradual sips of plain water, electrolytes, or protein shakes throughout your workout.
Allow your body to heal. Getting at least twenty-four to forty-eight hours of rest between your workouts speeds up recovery and promotes muscle growth. Aim for at least seven to nine hours of sleep every night.
Fuel your body the right way. Your muscles need the right nutrition before and after your workout. A pre-workout meal provides you with the energy you need to get the most out of your workout. This includes calorie-dense meals like oatmeal with banana and almond butter, greek yoghurt and berries, whole wheat toast with avocado and eggs, and a protein powder smoothie with chia seeds.
Provide your body with the building blocks it needs to support muscle growth with protein shakes, grilled chicken breast, salmon and sweet potatoes, cottage cheese, turkey and avocado wrap.
Speed up your recovery. There are several ways to stimulate faster recovery like post-workout massages with foam rollers, massage guns, compression garment, and cold/heat therapy.
Move at your own pace. Gradually increase the intensity of your routine and listen to your body.
Focus on form. Controlled, precise movements are an important part of your full-body workout. Proper form maximizes muscle growth, reduces your risk of injury and encourages balanced muscle growth.
Keep things interesting. Nothing is more discouraging than a boring routine. Add some variety to your workout by varying the intensity, combining it with cardio training and adding/removing exercises regularly.
Stay consistent. The secret to achieving your fitness goals is consistency and patience. Create a structured workout plan that fits into your unique schedule, break your goals into achievable milestones, journal your progress and keep in mind your long-term goal…a healthier, happier you.
Get Fit Fast: 12-Minute Total-Body Kettlebell Workout
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1. Kickstand Deadlift (L&R) – 3 sets, 40 seconds
- Stand with one foot slightly behind the other, with only the toes of the back foot on the ground.
- Hold the kettlebell with both hands.
- Hinge at the hips, keeping your back straight, and lower the kettlebell toward the ground.
- Return to standing, squeezing your glutes as you rise.
- Perform this exercise for three sets of forty seconds each.
Try looping a resistance band around the kettlebell and standing on the other end to add extra tension at the top of the movement.
2. Alt Single-Arm Swing – 3 sets, 40 seconds
- Stand with your feet shoulder-width apart, holding the kettlebell with one hand.
- Swing the kettlebell back between your legs, then thrust your hips forward to swing it up to chest level.
- At the top, switch hands.
- Swing the kettlebell back down and repeat, alternating hands with each swing.
- Perform this exercise for three sets of forty seconds each.
Wear wrist weights to add resistance to your arms.
3. Sumo & Upright Row – 3 sets, 40 seconds
- Stand with feet wider than shoulder-width apart.
- Hold the kettlebell with both hands between your legs
- Lower into a deep squat, keeping your back straight.
- Stand up, pulling the kettlebell up to your chest, elbows flaring out.
- Perform this exercise for three sets of forty seconds each.
Add a weighted vest to increase the intensity of the exercise.
4. Sit Up & Twist – 3 sets, 40 seconds
- Lie on your back with your knees bent, holding the kettlebell at your chest.
- Perform a sit-up, then twist your torso to each side, extending the kettlebell to the side.
- Return to the centre, lower back down.
- Perform this exercise for three sets of forty seconds each.
Sit on a balance disc to engage your core more deeply.
5. Push Press – 3 sets, 40 seconds
- Stand with feet shoulder-width apart, holding the kettlebell at shoulder height with both hands. Bend your knees into a squat.
- Return to a standing position and extend your arms fully over your head.
- Perform this exercise for three sets of forty seconds each.
Wear a weighted vest to challenge your legs and core even more.
6. High-Low Swing – 3 sets, 40 seconds
- Stand with feet shoulder-width apart, holding the kettlebell with both hands.
- Swing the kettlebell back between your legs, then thrust your hips forward to swing it up to chest height.
- Immediately swing it back down between your legs while lowering into a squat and swing it up to chest height in this position without pausing at the top.
- Perform this exercise for three sets of forty seconds each.
Try out this exercise with wrist weights.
For more visuals, be sure to check out this video by Heather Robertson.
Frequently Asked Questions on Total Body Kettlebell Workouts
- How often should you do a full-body kettlebell workout?
Two to three full-body kettlebell workouts per week are ideal for more people. This gives your body enough time to recover between sessions.
- What kettlebell exercises work the whole body?
Some great full-body kettlebell exercises include sumo squats, upright rows, sit-ups, deadlifts, and much more. Whole-body exercises combine multiple muscle groups. They also closely mimic various functional movements like pushing, pulling, squatting and lifting.
- What is the benefit of using kettlebells during a workout?
Kettlebells allow you to perform a wide range of full-body exercises. They can be used for cardio, strength training, and flexibility workouts. Free weights are great for mimicking real-life movements, and improving your overall functional strength.
- What type of weights can I use to substitute kettlebells?
Some great alternative exercise equipment which you can use are dumbbells, barbells, medicine balls , resistance bands, and body weight exercises.
- How do I choose an appropriate kettlebell weight?
Choosing the right kettlebell weight depends on your fitness level and the type of workout you want to do (cardio vs resistance training vs flexibility training).
Try out different weights and choose one which allows you to maintain proper form but still poses a challenge. Start light and progress gradually until you find the right weight for you.
- Should I get adjustable kettlebells or different kettlebell weights?
This depends on your budget, space, available time, and preferences. Adjustable kettlebells are great for saving space and are cost-effective in the long run. However, standard kettlebells are more durable and save you adjustment time.
Transform Your Fitness Journey
Achieving your fitness goals doesn’t have to be complicated or time-consuming. With the right approach, a kettlebell, and just 12 minutes, you can perform a highly effective total body workout that fits seamlessly into your busy schedule.
Stay consistent, listen to your body, and make each workout count. Start your journey to a fitter, stronger you today—grab your kettlebell and get moving!
You are welcome to pin and share this workout to your Pinterest board for future workouts.
