You can do various kettlebell exercises to increase your strength, speed, and endurance and build an athletic physique. However, you need a workout program to achieve the best results.
A workout program helps you train in an organized way and elicits maximum results.
That’s why I’ve designed a couple of kettlebell workout routines in this article, one for building a firm physique and the other for increasing fat loss.
Both of these workout programs help you increase your strength, endurance, power, and mobility while improving your shape.
Whether you’re male or female, if you’re starting kettlebell training, you can try this program for a couple of months. I hope it will help you improve your fitness level.
Program Summary
| Program Goal (1) | Increase Strength and Mass |
| Program Goal (2) | Increase Weight Loss |
| Session Duration/Day | 30 minutes |
| Weekly Frequency | 3 Days a Week |
| Suggested Program Duration | 3 Months |
| Routine Type | Full Body Workout |
| Workout Level | Beginner |
| Target Gender | Male and Female |
| Suitable Age Group | 16-45 Years |
| Plant to follow next | 4 Day Kettlebell Workout Plan |
3 Day a Week Kettlebell Workout Plan to Build Muscles
- Monday – Workout
- Tuesday – OFF
- Wednesday – Workout
- Thursday – OFF
- Friday – Workout
- Saturday – OFF
- Sunday – OFF
You can do exercises at your own pace and take appropriate rest in between them.
Day 1
Do as many rounds as possible (AMRAP) in 30 minutes
- 10 Kettlebell Pushups
- 15 Kettlebell Squats
- 10 Kettlebell Push Presses
- 10 Kettlebell Gorilla Rows
- 10 Kettlebell Glute Bridges
- 10 Kettlebell Slingshots
Day 2
AMRAP in 30 minutes
- 10 Kettlebell Deadlifts
- 10 Kettlebell Floor Presses
- 10 Front Lunges (Right Leg)
- 10 Front Lunges (Left Leg)
- 10 Kettlebell Snatches
- 10 KB Front Squat to Presses
Day 3
AMRAP in 30 minutes
- 15 Kettlebell Swings
- 10 Kettlebell Halo
- 10 Push Jerks (Right Arm)
- 10 Push Jerks (Left Arm)
- 10 Goblet Squats
- 10 Half Kneeling Kettlebell Chops (Right Side)
- 10 Half Kneeling Kettlebell Chops (Left Side)
3 Day Kettlebell Program for Weight Loss
- Monday – Workout
- Tuesday – OFF
- Wednesday – Workout
- Thursday – OFF
- Friday – Workout
- Saturday – OFF
- Sunday – OFF
You’ll do three rounds each training day.
Each round will consist of 5 exercises and take 10 minutes to complete.
You can do exercises at your own pace but make sure you do it at high intensity to burn maximum calories.
The 30 minutes full body kettlebell workout will help you burn approximately 300-400 calories.
Day 1
Circuit 1
- 15 Squats
- 15 Floor Presses
- 15 Gorilla Row
- 15 Thrusters
- 10 Single-arm Snatches (Right Arm)
- 10 Single-arm Snatches (Left Arm)
- 10 Kneeling Wood Chops (Right Side)
- Take rest and move to the next round.
Circuit 2
- 10 Front Squat to Overhead Press
- 10 Deadlifts
- 10/side Alternate Suitcase Rows
- 5/side Walking Lunge with Rotation
- 15 Slighshots
- 10 Kneeling Wood Chops (Left Side)
- Take rest and move to the next round.
Circuit 3
- 15 One-arm Swings (Right-arm)
- 15 One-arm Swings (Left-arm)
- 15 Glute Bridges
- 15 Halo
- 15 Goblet Squats
- 15 KB Front Squat to Presses
Day 2
Circuit 1
- 10 Push Jerks (Right Arm)
- 10 Push Jerks (Left Arm)
- 10 Deadlifts
- 15-sec/side Kettlebell Side Plank
- 5/side Walking Lunge with Rotation
Circuit 2
- 10 Front Lunges (Right Leg)
- 10 Front Lunges (Left Leg)
- 15 Push Presses
- 10 Kettlebell Deck Squats
- 15 Slighshots
- 15 Dual Arm KB Swings (Right-arm)
Circuit 3
- 10 Sumo Deadlift High Pull
- 10/side Bob and Weave
- 10 Kettlebell Deck Squats
- 10/Side Kettlebell Slashers
- 15 KB Front Squat to Presses
Day 3
Circuit 1
- 10 Kettlebell Deadlifts
- 15 Floor Presses
- 15 One-arm Thruster (Right-arm)
- 15 One-arm Thruster (Left-arm)
- 10 Half Kneeling Chops (Right Side)
- 10 Half Kneeling Chops (Left Side)
Circuit 2
- 20 Swing Changing Hands
- 10 Push Jerks (Right Arm)
- 10 Push Jerks (Left Arm)
- 10/side Walking Lunge with Rotation
- 10/side Alternate Suitcase Rows
- 10/Side Kettlebell Slashers
Circuit 3
- 10 Single Kettlebell Cleans (Right-arm)
- 10 Single Kettlebell Cleans (Left-arm)
- 20 Squat to Press
- 15 Slighshots
- 10/side Bob and Weave
- 10 Kettlebell Deck Squats
- 15-sec/side Kettlebell Side Plank
Download PDF
Please let me know if it helps.
