I’ve designed a 15-minute kettlebell weekly routine for those who want to develop functional fitness and get flexible. If you want an easy-to-follow, short, and well-organized full-body kettlebell workout, follow this program.
Program Summary
| Equipment Needed | Kettlebells (5-20kg or 11 to 44 lbs) |
| Duration per session | 15 minutes |
| Sessions per week | 6 (Monday-Saturday) |
| Workout Goals | Develop Strength, Endurance, and Mobility |
| Experienced Require | Beginner to Intermediate |
| Target Gender | Male & Female |
| Target Age Group | 18-40 years |
| Split Type | Full Body |
| Best Time to Use This Plan | Morning |
15-minute Full Body Kettlebell Workout Weekly Routine
This program involves training six times weekly, focusing on building strength, endurance, and mobility twice weekly.
You’ll do five exercises, 2 sets each, hitting the different body parts in every session.
Perform arm swings, leg swings, and jumping jacks for a minute before starting the main lifts.
Day 1 – Full Body KB Strength Training
| Exercises | Sets | Reps | Rest | Target Muscle |
|---|---|---|---|---|
| Dual-arm Overhead Press | 2 | 15 | 45s | Shoulders |
| Front Rack Squat | 2 | 15 | 60s | Legs & Glutes |
| Bent-over KB Row | 2 | 15 | 60s | Back |
| KB Floor or Bench Press | 2 | 15 | 45s | Chest, Triceps |
| Suitcase Deadlift | 2 | 15 | 60s | Hamstrings |
Day 2 – Full Body KB Endurance Workout
| Exercises | Sets | Reps | Rest | Target Muscle |
|---|---|---|---|---|
| Single-arm KB Swings | 2 | 15/side | No Rest | Full Body |
| KB Around the World | 2 | 10/side | No Rest | Upper Body |
| Single Clean & Press | 2 | 10/side | No Rest | Full Body |
| KB Sit-up | 2 | 10-15 | 30s | Abdominals |
| Kettlebell Halo | 2 | 10/side | No Rest | Upper Body |
Day 3 – Full Body KB Mobility Workout
| Exercises | Sets | Reps | Rest | Target Muscle |
|---|---|---|---|---|
| Single Leg Deadlift | 2 | 10/leg | no rest | Legs & Abs |
| Kettlebell Windmill | 2 | 10/side | no rest | Full Body |
| Overhead Lunges | 2 | 10/leg | no rest | Full Body |
| Turkish Get-Up | 2 | 6/side | no rest | Full Body |
Day 4 – Total Body KB Strength Training
| Exercises | Sets | Reps | Rest | Target Muscle |
|---|---|---|---|---|
| KB Sumo Deadlift | 2 | 15 | 45s | Lower Body |
| Single-Arm Row | 2 | 15/side | no rest | Legs & Glutes |
| KB Deficit Push-ups | 2 | 15-20 | 45s | Chest, Triceps |
| Bulgarian Split Squat | 2 | 10/leg | no rest | Legs & Glutes |
| Kettlebell Rear Delt Row | 2 | 10-15 | 45s | Upper Back |
Day 5 – Total Body Endurance Workout
| Exercises | Sets | Reps | Rest | Target Muscle |
|---|---|---|---|---|
| Arm Changing KB Swings | 2 | 10/side | 30s | Full Body |
| Single Arm KB Thruster | 2 | 10/side | 30s | Full Body |
| Kettlebell Figure 8 | 1 | 25/side | no rest | Full Body |
| Kettlebell Slasher | 2 | 10/side | no rest | Ab & Delts |
| KB Plank Pull Through | 2 | 10/side | 30s | Ab & Delts |
Day 6 – Full Body Mobility Workout
| Exercises | Sets | Reps | Rest | Target Muscle |
|---|---|---|---|---|
| Kettlebell Armbar | 2 | 10/side | no rest | Full body |
| Kettlebell Hip Opener | 2 | 10/side | no rest | Lower Body |
| Front Rack Shrimp Squats | 3 | 5/leg | no rest | Full Body |
| Single-leg Glute Bridge | 2 | 10/side | no rest | Lower Body & Ab |
| KB Cossack Squat | 2 | 10/side | no rest | Lower Body |
Download The 15-minute Kettlebell Workout PDF
Save this PDF and follow this routine for the desired time. You can also make changes to this program as per your needs.
I’ve got a list of 80 kettlebell exercises you can use while adjusting this program.
To achieve optimal results without hurting yourself, I recommend using a weight that is challenging but allows proper form and increasing reps by 1-2 or weight by 2-4 kg every 2 weeks if comfortable.
If you’re a beginner, reduce reps by 2-3 or use a lighter weight.
Frequently Asked Questions (FAQs)
How do I choose the right kettlebell weight?
Select a weight you can lift with good form for 8-12 reps for strength exercises or 12-15 reps for endurance. For mobility, use a lighter weight (4-12 kg) to prioritize range of motion.
How do I progress in this program?
Every 2-3 weeks, increase reps by 1-2, add 2-4 kg to the kettlebell, or reduce rest by 10 seconds. Track progress to ensure you’re challenging yourself without sacrificing form.
What can I expect from this program?
This kettlebell program will help you maintain your strength and shape, and help you improve balance and flexibility. If you want to transform your fitness with only kettlebells, I recommend this 6-day split.
