30-Minute Kettlebell Workout

First off, how awesome is this workout tank?! One of my (many) favorite things about Pinterest is that it’s helped me discover a ton of amazing Etsy vendors, and Firedaughter Clothing is now high on my list. The workout tanks are perfect. I already can’t wait to buy SUCK IT UP in blue and, being that I live in Boston, it’d be a crime for me to not own WICKED FAST RUNNAH. Wearing this tank makes me feel obligated to take it to the next level with my workout, which brings me to today’s kettlebell sweat sesh…

30-Minute Kettlebell Workout

Equipment I Used:

Set your Gymboss Interval Timer for 30 rounds of 40 seconds of work and 20 seconds of rest. You can adjust interval lengths and the kettlebell weights depending on your current level of fitness. You’ll go through the following sequence five times:

  • Kettlebell Swings: This is hands-down one of my favorite exercises. Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. Proper form is important, so watch this (random) video if this is your first time using kettlebells. You’ll notice that I use somewhat of a squatting position at the bottom, and I should mention that I’ve heard some trainers say it should be more of a deadlift. I used 25 lbs.
  • Windmills (Left): Start in a standing position, legs wide, kettle bell pressed above head in left hand. Your left foot should be pointing forward, your right foot pointing out at an angle. Slowly bend down, keeping legs and arm holding kettle bell straight. Touch the ground by your right foot with your right hand, keeping the kettlebell perpendicular to the ground the whole time. Slowing raise up to starting position. I used 15 lbs.
  • Windmills (Right)
  • Kettlebell Swing Punches: This is just like a regular swing except for at the top, bend your elbows wide, bringing the kettle bell in towards your face, and punch it back out (preferably before you whack yourself in the forehead with the kettlebell). I used 25 lbs.
  • Russian Twists: Sit with legs elevated, leaning slightly backwards, and twist from right to left, bringing kettlebell from one side of your body to the other. I used 15 lbs.
  • Goblet Squats: Squat down, legs slightly more than shoulder-width apart, holding a kettlebell. I used 25 lbs.

I really felt this workout in my sides, inner thighs and back the next couple days. Kettlebells make for an amazing workout, and this 30-minute interval routine certainly didn’t disappoint! Form is super important with kettlebell swings, so if you’re just starting out and have any questions, let me know—I’ll locate some good resources online for you.

{tank: Firedaughter Clothing}
{shorts: Under Armour}
{sneakers: Nike Free Run+ 3}

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  1. Cute workout outfit! How long would you say it takes to see a noticeable difference in your body once you start working out?


    • It depends on where you’re starting–and what you’re eating plays a huge role as well in seeing results. But it won’t take long to start FEELING a difference. Give it a couple weeks and you’ll be able to tell you’re getting stronger, your endurance is improving, etc. 🙂

  2. I will be buying one of those tanks!! Love the ombre color!

  3. Tried the Russian Twists this morning. Ouch!

  4. I saw this on Pinterest and since I didn’t make time earlier today for a workout, I grabbed my timer, turned on some music and jumped right in. I’m just a month into regularly working out, so I’m still building strength. I managed to get through the cycle three times using a 10lb kettlebell throughout.

    18 minutes of kicking my own butt is definitely better than browsing Pinterest for the same amount of time. I’m looking forward to the day I can crank out the whole 30 minutes. Thanks for a great workout 😀

    • I’m so glad you liked it! And I definitely fall into the Pinterest rabbit hole of time…I spend more time browsing workouts than I spend doing them haha.

  5. Whitney Warman says:

    I have been wanting to get a kettle bell for a bit now! This just makes me want one even more. 25LBS!!! Thats impressive. I have been on a weight loss journey since Feb 10th. I have lost 53 lbs. I have about 35 left. With two little kids I have a hard time getting to the gym so this would be a great workout I could do at home and get the toning that I need. Thanks for Sharing!

    • 53lbs! That’s so great–congrats! And I would definitely recommend a kettlebell. I put off buying one for a long time because of the cost, but it’s such a great investment!

  6. Hi there – This is great. Will probably use with some clients today! 😉 What do you recommend for number of reps?

    • Hi Tracey! I push to do as many reps as I can in the interval without sacrificing form. Next time I do this one, I’ll keep track of the #s and let you know! And i love finding new places to buy workout gear, too 🙂

  7. PS – Just ordered a similar tank from the site you posted too! 🙂 Always love having new places for fitness wear.

  8. I just found this workout on Pinterest, which brought me to your blog, which is great! I am new to the whole kettle bell thing so if you have any resources to recommend I would love them!

    • So glad you found me! I first started using kettlebells in a class led by a personal trainer–if you belong to a gym, this is a great way to try out different weights and find the ones that are right for you for various moves. If you want to buy one for home, test it out in the store, but I would say most people can start swinging a 20 or 25-lb weight.

      • I bought a kettlebell about 6 months ago because I know how amazing they can be for a workout. I found this routine on Pinterest about a week ago and pinned it and bookmarked it for myself for later use. I just tried it for the first time (and I haven’t worked out in about a year – ouch!) and I only made it through 12 mins using a 12lb weight. I’m so glad I didn’t purchase a heavier one! I’m actually thinking of going and getting a lighter one because I found it to be too much weight for the one-arm movements. It was just right for everything else so far, though. Whew I definitely feel those 12 minutes!

        • Sometimes 12 minutes is all you need! I’m a huge fan of quick, intense workouts. So glad to hear this one challenged you 🙂

  9. I love kettlebells, this is a great workout! I’m glad I found your blog, you have great stuff on here 🙂

  10. I’ve been wanting to do kettlebell a and bought one today. I got a 12lb one because the bigger ones were sold out and I was anxious to get started. Seeing the weight you are using, I wish I waited for at least the 15lbs. I never used them
    Before and I am excited to try it out as my morning routine!

  11. Just stumbled upon your blog while looking at other kettlebell related sites, and just wanted to say keep up the good work. No offense intended, but it is rare to see someone with your looks working out with kettlebells. Keep up the great work, and keep doing your own thing!

  12. You look great in these photos. I love your workouts and am excited to try more of them as I just bought a 25lb. KB!

    • Aw thanks! 🙂 I think my 25-lb kettlebell is my single favorite piece of workout equipment I own–enjoy yours!

  13. Looks like a great workout! I’ll have to try. Love the attitude of that shirt!

  14. Great workout. Kettlebells are my main form of exercise. As you mentioned, try not to squat so much on the swings – that’s definitely not proper form. Just use your hamstrings as hinges and you won’t get hurt

  15. I just started Kettlebell circuits and loving it! Going to try this one out next! Thanks for the post!

  16. Loving all your KB workouts! This one is simple, but I was really feeling the swings in the last couple of rounds.

  17. Do you recommend doing this daily? or how often? I am just starting out with excercise in general so I have a long way to go but this looks fun!

    • If you’re just starting out, try including strength training into your workout routine 3-4x a week. Maybe you do this particular workout 1-2x and then do other strength workouts the other days. After a few weeks, you’ll want to switch it up so that your muscles don’t get complacent with the same exercises. 🙂

  18. Thanks for putting this together! I just started using kettlebells as an alternative to traditional cardio while nursing an injury (running and elliptical machine both aggregate it), but the workout is great so it’ll be a regular part of my routine now. I lift weights twice a week and consider myself fairly strong; the 25lb kettlebell was perfect. I love that I can do this at home with minimal equipment. I’ll be upping the working time to 60 seconds in order to get a 40 minute workout. As a bonus, I already had a GymBoss. Thanks again!

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