5 Kettlebell Workouts to Build Serious Strength

Men doing renegade rows with kettlebells
Men doing renegade rows with kettlebellsxavierarnau / Getty Images

We recently reported on a study that found kettlebells are an awesome tool for cardio. In fact, researchers found that a simple k’bell routine was more effective than a freeweight + bodyweight circuit at amping V02 max. That means that not only are they clutch for building strength all over—they also help you to torch calories and fat while you’re at it. Talk about a one-two punch.

So, we went to Albert Matheny, an exercise physiologist and SoHo Strength Lab owner, to get five new kettlebell routines to add to our—and your—arsenal.

The All-Out Kettlebell Workout >>>

From a two-move AMRAP routine to a ladder drill to straight circuits, there’s a variety of ways you can get your strength+cardio workout in. So, pick your poison and lift, swing, and hoist your way to fat loss and muscle gains. 

20-Minute Kettlebell and Body Weight Circuit >>>

Workout 1

Repeat 5 times:

a. Goblet squats X 10
b. Left arm clean X 5
c. Left arm press X 5
d. Goblet squats X 10
e. Right arm clean X 5
f. Right arm press X 5

1 min rest or only as needed

The 4-Week Kettlebell Shred >>>

Workout 2

10 Min AMRAP

a. 10 double thrusters
b. 10 renegade rows

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Workout 3

Repeat 5 times:

a. Double swing X 5
b. Double snatch X 5
c. Double clean X 5
d. Double squats X 5

1 min rest or only as needed

5 HIIT Kettlebell Workouts for Fat Loss >>>

Workout 4

Ladder 16-0 by 2’s (16, 14, 12….)

a. Single KB swing
b. Push-ups on two KB’s parallel to body

Only rest if need between sets

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Workout 5

Repeat five times:

a. Goblet square X 10
b. High rack right side step back lunge then stand and press X 5
b. Swings X 10
c. High rack left side step back lunge then stand and press X 5
d. Goblet square X 10
30 seconds of rest between sets

The 2-in-1 Kettlebell Leg Workout >>>

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