Kettlebell Swing Core Workout

20-Minute Kettlebell Swing Core WorkoutI’m back! Blogging has been so spotty these last few crazy weeks (I’m sowwy), but now I’m ready to kick off a jam-packed year of awesome posts, starting with this 20-minute kettlebell swing core workout. Oh ye-ahh.

You may remember I tweaked my knee last month and was trying to avoid bending it passed 90 degrees while working out so that it could heal. This was one of the workouts I made up during that time. Kettlebell swing variations get that heart rate up while working your whole body and recruiting those core stabilizer muscles. I broke up these swinging intervals with some ab exercises and voila—a quick, killer workout that will target your core and leave you out of breath and sweaty.

Kettlebell Swing Core Workout

Equipment I Used:

This interval workout will take you 20 minutes. Set a timer for 30 rounds of 30 seconds of work and 10 seconds of rest. You’ll go through five rounds of the following exercises.

20-Minute Kettlebell Swing Core Workout

  • Kettlebell Swings: Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. Your knees should remain slightly bent, but the main source of movement is hinging at the waist; not so much squatting. I used a 25-lb bell.
  • Windmills (right): Start in a standing position, legs wide, kettlebell pressed above head in right hand. Your right foot should be pointing forward, your left foot pointing out at an angle. Slowly bend down, keeping legs and arm holding kettlebell straight. Touch the ground by your left foot with your left hand, keeping the kettlebell perpendicular to the ground the whole time. Slowly raise up to starting position. I used a 15-lb kettlebell for these.
  • Alternating One-Arm Swings: Hold kettlebell in right hand with legs a little more than shoulder-width apart. 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. When the kettlebell is at its highest point, it will be momentarily “weightless”—this is when you’re going to grab it with your left hand, letting go of the right. Swing back down and repeat; always switching hands at the top. At the bottom of your swing, your thumb should be pointing back through your legs. I use a 20-lb bell.
  • Windmills (left)
  • Kettlebell Swing Punches: This is just like a regular swing except for at the top, bend your elbows wide, bringing the kettlebell in towards your face, and punch it back out. It’s a great move for your chest and upper back! I use a 25-lb kettlebell for these.
  • 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 a 20-lb bell.

Black, blue and white workout outfit

WEARING | tank: LF // leggings: Nike // sneakers: Puma c/o Off Broadway Shoes

What are your favorite kettlebell swing variations?


P.S. To all my Boston-area friends out there, you can vote for your favorite indoor cycling studio at today, and–no pressure–just kidding–pressure!–you can choose Vélo-City. 🙂


  1. Alexandra says:

    Question, what do you use, if anything, as a pre-workout supplement? How do you fuel after your workouts? Love the blog and all the awesome workouts that you share, thank you!

    • Hi Alexandra! I don’t use any pre-workout supplements, but if I know it’s going to be an intense and/or long workout, I’ll try to eat a snack with carbs in it and hour or so beforehand. If it’s early in the morning and I’m not hungry yet, I’ll usually just eat a banana. After a workout, I try to eat a snack or meal containing carbs & protein within 60 minutes–depending on my schedule, this doesn’t always happen though 🙂

  2. Great workout! My core definitely needs a good workout after Christmas 😉

  3. I should be focusing on the workout, but your shoes, sports bra, and nail color coordination takes the cake!

  4. Love love this! Plus I adore how your outfits always match 🙂 Thanks for sharing!

  5. I love the kettle bell workout – those swings with punch are brutal!!!

  6. Seems like the kettlebell is a lot higher than “eye level” in the photo. I didn’t think you were supposed to swing them that high with good form.

    • You’re right on! Above eye level, there’s a higher risk of injury and the kettlebell is in that “weightless” stage where gravity, rather than your muscles, is working on the bell. Eye-level/juuust above it = better form and more muscle engagement. I don’t mean to, but when I’m trying to capture a picture of a kettlebell swing, I think I tend to go a little higher so there’s more time to get the bell mid-air. I’ll work on that–thanks for pointing it out!

  7. Love incorporating kettle bells, will have to try this!

  8. I feel like i NEEEEEEDDDDDD those nike pants! So cute!

  9. I love the workout, but I love your pants almost as much! Where are they from?

  10. I finally tried a kettlebell workout you have provided. I could only do 3 rounds and my weights were ALOT lighter. is that bad. For the windmills, I could only use 5 pounds. I tried 10 but didn’t feel comfortable. Also I’m huffing and puffing but wasn’t “dying” during the swings (20 pounds). Is this something I’ll feel tomorrow? 🙂

    • Definitely not bad–that’s a great place to start! It’s always satisfying to go back and revisit workouts you couldn’t finish the first time to gauge your progress. And I usually always feel kettlebells swings in my inner thighs the next day 🙂

  11. Very helpful and informative blog post. Will surely help me with my workouts. Keep posting

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