Beginner Kettlebell Workout – Kells Kettlebells Routine
Workout Details
This 33 Minute Beginner Kettlebell Workout is a great option for those who are brand new to this unique kind of training.
Kettlebell routines are recognized for burning a very high number of calories, all while building lean muscles. This video is no exception as it burns a good deal of energy and is also very well balanced in terms of muscle groups engaged.
While this is a workout designed for beginners, make sure that you start out with slow motions and a light weight. This is important with Kettlebell training as injuries can easily occur. As you become stronger and more comfortable with the movements, you can make increases in both the amount of weight that you are lifting and the speed at which you complete your repetitions.
Here’s a breakdown of the Kettlebell video:
Warm Up – 3 Minutes
• 1 Minute Jogging in Place
• 1 Minute Slow Butt Kickers + Crossover Arm Swings
• 1 Minute Jogging in Place + Forward & Backward Arm Swings
Full Length Kettlebell Workout Routine – 30 Minutes
• Around the World – 20 Repetitions in each direction: Stand nice and tall with feet slightly wider than shoulder width apart, and swing the Kettlebell around your body, passing it from hand to hand in a wide circle around your body to make the rotation. Go as quickly or slowly as you need to.
• Kettlebell Figure 8’s – 14 Reps in each direction: Just like it sounds, you’re going to make a figure 8 around your legs. Focus on throwing the Kettlebell from hand to hand with your fingers facing towards one another. It’s a catching motion more than it is a passing-off. Start slowly with this exercise and speed the motion up once you become more confident.
• Two Handed Kettlebell Swing – 20 Repetitions: Hold onto the weight with both hands, palms facing in towards your body. Go into a deep squat and use the power of your legs to drive the weight up to about shoulder height. Your shoulders will also be working to control the movement of the weight. Make sure that your back stays flat during this exercise.
• Kettlebell Cleans – 14 Reps on each Side: Keeping your back flat, use the force from your legs to drive the Kettlebell upwards so that it lands on the outside of your forearm & bicep. Let it rest there just briefly before you drop it right back down for another rep. This one is great for your glutes, biceps, and shoulders.
• Kettlebell Halos – 10 in each Direction: Hold onto the outside of the handle and bring it from one shoulder, behind your head, back down to the front of the opposite shoulder (making a halo shape). As soon as you reach the opposite side of your body, go back the other direction to end up where you started. Keep an even pace and keep the “halo” circle relative small and tight around your body.
• Straight Leg Dead Lifts – 20 Reps: Keep a perfectly flat back and your legs straight. Use a slow and controlled motion to tip forward, so that the weight hangs dead a few inches from the ground, and then squeeze your glutes to come back up to a standing position. You will feel this predominately in your glutes and your lower back.
• Squat Curls – 14 Reps: Dip into a deep squat, curling the Kettlebell at the bottom of the motion. Come back up from the squat, and let the weight hang as you extend your arms again. This is great for the upper body (particularly the biceps), the glutes, and thighs.
• Bent Over Rows – 14 Repetitions on each Side: Again, you need a straight back for this one, aiming to keep your upper body parallel to the ground.
Our intro warm up is relatively short; you may want to do a bit more cardio to prep your muscles for the workout.
How many calories does Fitness Blender’s Kettlebell Routine for Beginners burn?
We estimate that this workout burns between 8-12 calories a minute, or 264-429 total; a person could very well burn more than that if they are lifting a heavy weight.
Make sure that you cool down and stretch thoroughly after this workout.
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Comments
I really enjoyed this workout! Thank you so much for the amazing vids =).
ok guys i love this workout both me and my wife enjoy it, it works and is easy to follow thank you so much, from the thompson family.
Is there a formula I can use to figure out how many calories this would burn for me if I weigh more than the 130 pounds you based your estimate on?
@Spa - Thank you! @Wild89 - That is great that you & your wife workout together. It helps to have someone you care about to stay healthy with/for. @Michelle - The calorie burn range is 264-429 total and those ranges are based off of 130-185 lbs so it would be a percentage of whatever weight you were.
What weight level of kettle bell do you recommend for first timers?
@ghgilbert1 As with any type of resistance training you should always start light, you may not stay there long but it will greatly lower your chances for injury. This goes double for Kettlebell training as it is very easy to injure your back if not done properly. With that said I would suggest starting with a 5-10 pound Kettlebell. If you have a strong back/core then you can probably start more towards the 10 pound but if you are not confident about your core strength then around a 5 lb Kettlebell is where you will want to be.
For someone who's really focused on building lean muscle and really avoidant on becoming bulky, would you recommend increasing the weight of the kettlebell or the number of repetitions for a more intense workout?
@cleansoap - A combo would be great. Keep the body guessing. It takes work to "become bulky" & is really not something that can sneak up on you.
Great video. How often would you recommend this workout be done? Would once every second day be ok?
I am just getting back to working out. I received 4 months of personal training last spring, but have lost my mojo since. Did the beginning kettlebell last night. Is this something I could/should do daily, or give it a day's rest in between? If rest, what on the "off" days? I am about to turn 55, need to lose fat (a good bit of it), and want to participate in an alumni hockey game in December.
I weigh 136 lbs and did the workout wearing my heart rate monitor. The total calories burned amounted to only 160....why is there this big discrepancy between my value and the estimate noted on your page?
@amina There are many factors that can change the total calories burned from a workout from amount of weight used, how hard you push yourself and how quickly you move from exercise to exercise just to name a few. Also don't put too much stock in what your Heart Rate Monitor tells you as it uses preset equations to calculate calorie burn that are based only on heart rate. For example running with a 160 BPM Heart Rate burns fewer calories then doing this routine with the same hear rate because of the change in intensity levels from working to resting.
This exercise video changed my body and my self confidence. I can now wear skinny jeans and feel good about taking off my shirt at the beach.
heyyy
i do not have this equipamente, the kettlebell...we dont have it here in Brazil, i think. What could replace it?
My wife and I got kettlebells about two months ago, but hadn't used them (except as doorstops) until today. Great workout to get us going...we're both still sweating.
Cool Video, however it would be even cooler if you could add info via how heavy a weight should be for a beginner e.g. gender, physical condition and experience with free-weights. I know this better than anyone, I bought a 16Kilo Kettlebell and its almost impossible to move it over shoulder level, I have ordered a smaller 8Kilo Kettlebell now to learn proper form before moving onto any of your more complicated and physically demanding videos.
Anyway awesome video, Keep up the good work!
How often do we perform this routine? Three times a week, such as Monday, Wednesday, & Friday, or can this be performed daily?
just bought a 20, 25, and 35# kettlebell. I did the 20# and this workout was awesome. I was breaking a good sweat by the third round. Can't wait for more. Thanks guys, i want to use this website to get back in shape. thaks.----Will
Great workout. My first with kettlebells. How many times a week should this workout be performed?
How heavy should the kettlebell be at the beginning stages of starting this routine? Can I use this workout routine in place of cardio for weightloss??
I think this is my new favourite video!! It is the first time I have done a kettlebell workout (although I used dumbells) and I loved it! Thanks again for a great video :)
I just finished this workout two days ago and my quads are EXTREMELY sore. Of course soreness is a good thing- however- according to my research, a deep squat is not the proper form for the two handed swing. Don't get me wrong, I was sweating and was exhausted afterwards, and I'm not an expert like you guys but according to multiple kettlebell resources, you are supposed to be snapping your hip and pushing your bum back. Really, I should be feeling sore in my hamstrings, glutes and core- not my shoulders and quads. I feel as if the instructions (both in the video and the written instructions) suggest a deep squat and even Kelli's form looks like a squat to me. There is little emphasis on proper form- only emphasis on doing a deep squat. I love you guys and have been exercising with you two for awhile, and I love your kettlebell videos... but maybe you could make a beginner's video that puts more of an emphasis on form so I'm painfully sore in the other areas, haha. In all honesty, you guys have very brutal squat videos and if I wanted to be doing squats instead of kettlebell swings, I'd be doing those instead. Another thing, could you make more videos that include the sings and more of the cardio-style kettlebell exercises? For people at all levels? I must say, I'm finding more helpful resources out there for kettlebell training, but no one's style compares to yours and I would much rather remain loyal to you guys, haha. Please consider this constructive criticism and inquiry. You guys are great and all of your fans appreciate your hard work. Thanks.
if i weighs 101Lbs, 29y/o, 5'2 in height and using 8kg kb,, roughly how much calories do i burn with this exercise.. i really love these videos you have and they just keep me working out everyday.. ive been switching between the light and heavy to kinda rest the other muscle group while still keeping the exercise going.. today ive done the hiit kb workout, its tough but cool.. thanks for the videos..