Kettlebell 15-Minute Full Body Workout (6x Weekly)

Kettlebell 15-Minute Full Body Workout

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 NeededKettlebells (5-20kg or 11 to 44 lbs)
Duration per session15 minutes
Sessions per week6 (Monday-Saturday)
Workout GoalsDevelop Strength, Endurance, and Mobility
Experienced RequireBeginner to Intermediate
Target GenderMale & Female
Target Age Group18-40 years
Split TypeFull Body
Best Time to Use This PlanMorning

15-minute Full Body Kettlebell Workout Weekly Routine

15 Minute Full Body Kettlebell Workout


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

ExercisesSetsRepsRestTarget Muscle
Dual-arm Overhead Press21545sShoulders
Front Rack Squat21560sLegs & Glutes
Bent-over KB Row21560sBack
KB Floor or Bench Press21545sChest, Triceps
Suitcase Deadlift21560sHamstrings

Day 2 – Full Body KB Endurance Workout

ExercisesSetsRepsRestTarget Muscle
Single-arm KB Swings215/sideNo RestFull Body
KB Around the World210/sideNo RestUpper Body
Single Clean & Press210/sideNo RestFull Body
KB Sit-up210-1530sAbdominals
Kettlebell Halo210/sideNo RestUpper Body

Day 3 – Full Body KB Mobility Workout

ExercisesSetsRepsRestTarget Muscle
Single Leg Deadlift210/legno restLegs & Abs
Kettlebell Windmill210/sideno restFull Body
Overhead Lunges210/legno restFull Body
Turkish Get-Up26/sideno restFull Body

Day 4 – Total Body KB Strength Training

ExercisesSetsRepsRestTarget Muscle
KB Sumo Deadlift21545sLower Body
Single-Arm Row215/sideno restLegs & Glutes
KB Deficit Push-ups215-2045sChest, Triceps
Bulgarian Split Squat210/legno restLegs & Glutes
Kettlebell Rear Delt Row210-1545sUpper Back

Day 5 – Total Body Endurance Workout

ExercisesSetsRepsRestTarget Muscle
Arm Changing KB Swings210/side30sFull Body
Single Arm KB Thruster210/side30sFull Body
Kettlebell Figure 8125/sideno restFull Body
Kettlebell Slasher210/sideno restAb & Delts
KB Plank Pull Through210/side30sAb & Delts

Day 6 – Full Body Mobility Workout

ExercisesSetsRepsRestTarget Muscle
Kettlebell Armbar210/sideno restFull body
Kettlebell Hip Opener210/sideno restLower Body
Front Rack Shrimp Squats35/legno restFull Body
Single-leg Glute Bridge210/sideno restLower Body & Ab
KB Cossack Squat210/sideno restLower 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.

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
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About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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