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The past few years have really pushed a lot of us to move away from the gym and get creative with working out at home. There are many exercises you can try at home and running, either on the treadmill or outside is always an option if you want to go for cardio—but having your own gym at home can really take your workouts to the next level. If you’re considering adding some equipment to your home gym, a kettlebell is a fantastic way to kick things off! Check out these simple and effective kettlebell workouts (with videos) that will target different muscle groups and keep you in shape, the first one is my all-time favorite.
1. Kettlebell Swing (Full-Body)
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- Benefits: Improves cardiovascular endurance, strengthens the posterior chain, and enhances core stability.
- How to Perform:
- Stand with feet shoulder-width apart, kettlebell on the ground in front.
- Hinge at the hips, grab the kettlebell with both hands, and pull it between your legs.
- Use your hips to drive the kettlebell forward up to chest height, keeping your arms straight.
- Let the kettlebell swing back between your legs and repeat.
- Reps: 12-15 swings per set, 3-4 sets.
For visual, check out this YouTube video by Onnit- Mastering the Kettlebell Swing |
2. Goblet Squat (Lower Body)
- Benefits: Strengthens legs, glutes, and core while improving mobility.
- How to Perform:
- Hold the kettlebell close to your chest with both hands by the handle or base.
- Stand with feet slightly wider than shoulder-width, toes pointing out.
- Lower into a squat until your thighs are parallel to the ground or lower.
- Push through your heels to return to standing.
- Reps: 8-12 reps per set, 3 sets.
For visual, check out this YouTube video by Onnit – Goblet Squat Essentials for Muscle & Strength
3. Kettlebell Deadlift (Hamstrings and Glutes)
- Benefits: Strengthens hamstrings, glutes, and lower back, while teaching proper hip hinge mechanics.
- How to Perform:
- Stand over the kettlebell with feet shoulder-width apart.
- Hinge at your hips and grab the kettlebell handle with both hands.
- Keep your back flat as you stand up, squeezing your glutes at the top.
- Lower the kettlebell back to the ground with control.
- Reps: 10-12 reps per set, 3 sets.
For visual, check out this YouTube video by Onnit – The Best Kettlebell Deadlift Exercises
4. Kettlebell Clean and Press (Upper Body)
- Benefits: Builds upper body strength, coordination, and explosive power.
- How to Perform:
- Start with the kettlebell on the ground between your feet.
- Grip it with one hand, and in one motion, pull it to your shoulder while flipping it around the wrist (clean).
- From the shoulder position, press the kettlebell overhead.
- Lower back to the starting position and switch hands.
- Reps: 6-8 reps per arm, 3 sets.
For visuals, check out these YouTube videos by Onnit – 3 Tips for Kettlebell Clean Techniques.
Single Arm Kettlebell Press Exercise
5. Russian Twist (Core)
- Benefits: Engages the obliques and strengthens the entire core.
- How to Perform:
- Sit on the floor with your knees bent, holding the kettlebell with both hands.
- Lean back slightly, keeping your spine neutral.
- Twist your torso to one side, bringing the kettlebell across your body, then twist to the other side.
- Keep your movements controlled and your feet off the ground for an added challenge.
- Reps: 12-15 twists per side, 3 sets.
For visuals, check out these YouTube videos by Live Lean TV Daily Exercises – How to Do a Kettlebell Russian Twist.
Disclaimer:
The information provided in this blog post is for general informational and educational purposes only. I am not a certified fitness trainer, dietitian, or medical professional. Please consult with a qualified healthcare provider or fitness expert before making any significant changes to your diet, exercise routine, or lifestyle. Every individual’s body is unique, and what works for one person may not work for another. Use the information here at your own discretion and risk.