Got only one kettlebell to train? Don’t worry; you can still perform various exercises to train your every muscle group effectively.
In this article, I’ll share the ultimate list of exercises you can do with a single kettlebell and a couple of workout routines to help you improve your cardiovascular fitness and take your fitness level to the next level.
The first routine will help you build muscle, while the second one is suitable for increasing fat loss. Depending on your fitness goal, you can follow one of them.
Single Kettlebell Workout Program Summary
| Routine A | Build Muscle |
| Routine B | Increase Weight Loss |
| Program Duration | 30 Days |
| Session/Week | 4-5 Days |
| Duration/Session | 45-60 Minutes |
| Target Gender | Male and Female |
| Optional Equipment Needed | An Adjustable Bench |
Who Can Do This Single Kettlebell Workout Plan?
This single kettlebell workout program is for all fitness levels. So whether you’re a beginner, intermediate, male, or female, you can follow this schedule to improve your overall fitness.
However, if you have any health problems or are on medication, you shouldn’t do this without consulting your doctor.
Can You Workout with Just One Kettlebell?
Yes, you can do a plethora of exercises with just one kettlebell.
You can do both compound and isolation exercises with a single kettlebell.
Compound exercises work on two to three muscles at the same time. Turkish getup, KB deadlift, and kettlebell clean & press are some examples of compound workouts.
Isolation exercises allow working on a specific muscle at a time. One-arm floor Press, Kettlebell curl, and KB overhead extension are examples of isolation workouts.
Below I’ve shared an ultimate list of exercises you can integrate while creating single kettlebell workout routines for yourself.
40 Single Kettlebell Exercises to Level Up Fitness
| No. | Exercise | Muscle Worked |
|---|---|---|
| 1 | Single-arm Kettlebell Swing | Full Body |
| 2 | Single Leg KB Romanian Deadlift | Hamstring and Lower Back |
| 3 | One-arm KB Floor Press | Chest and Triceps |
| 4 | KB Overhead Press | Shoulder and Triceps |
| 5 | Kettlebell Good Morning | Hamstring and Lower Back |
| 6 | KB Around the World | Upper Body |
| 7 | Russian KB Swing | Full Body |
| 8 | Kettlebell Turkish Get Up | Full Body |
| 9 | Single Kettlebell Squat | Lower Body |
| 10 | Single KB Lunges | Lower Body |
| 11 | Bent-Over Kettlebell Row | Back |
| 12 | Kettlebell Suitcase Row | Back |
| 13 | Kettlebell Windmill | Full Body |
| 14 | KB Clean and Press | Shoulder and Legs |
| 15 | Kettlebell High Pulls | Legs, Shoulder, and Back |
| 16 | KB Lateral Lunge | Legs |
| 17 | KB Half Kneeling Press | Shoulder |
| 18 | Single KB Floor Fly | Chest |
| 19 | KB Bicep Curl | Biceps |
| 20 | KB Squat to Press | Shoulder |
| 21 | KB Floor Squeeze Press | Chest and Triceps |
| 22 | KB Lunge with Rotation | Full Body |
| 23 | KB Side Plank | Core |
| 24 | Russian Twist | Core |
| 25 | KB Crunches | Core |
| 26 | Pistol Squat | Legs |
| 27 | Kneeling Low to High Chop | Core and Shoulder |
| 28 | Kettlebell Pullover | Chest and Back |
| 29 | Kettlebell Glute Bridge | Glutes |
| 30 | KB Gorilla Row | Back |
| 31 | Crush Grip Push-up | Triceps and Chest |
| 32 | KB Concentration Curl | Biceps |
| 33 | Lateral Raise | Shoulder |
| 34 | Overhead Farmer’s Walk | Full Body |
| 35 | Front Lunge to Curl | Legs and Biceps |
| 36 | Kettlebell Windmill | Full Body |
| 37 | Goblet Squat | Lower Body |
| 38 | Sit up & press | Upper Body |
| 39 | Bob and Weave | Lower Body |
| 40 | Deck Squat | Full Body |
30-Day Single Kettlebell Strength Program to Build Muscle
This program contains various single KB exercises that bolster each muscle of your body and help you build lean mass.
Here’s a brief outline of this program:
- Duration/Session: 30-45 minutes
- Routine Type: Full Body
- Session/week: 4-5
- Rest between sets: 45-90 seconds
- Suitable for men and women.
Monday
| Exercise | Muscle Worked | Reps |
|---|---|---|
| Russian KB Swing | Full Body | 15 x 2 |
| Single KB Lunges | Lower Body | 10/side x 2 |
| Crush Grip Push-up | Chest and Triceps | 10 x 2 |
| KB Overhead Press | Shoulder | 10/side x 2 |
| Bent-Over Kettlebell Row | Back | 10/side x 2 |
| Half Kneeling Low to High Chop | Upper Body | 10/side x 2 |
Tuesday
| Exercise | Muscle Worked | Reps |
|---|---|---|
| KB Squat | Fully Body | 15 x 2 |
| Floor Press | Chest | 10/side x 2 |
| Deadlift | Full Body | 10/side x 2 |
| One-arm Row | Back | 10/side x 2 |
| Crunches | Biceps | 10 x 2 |
| Good Morning | Ham & Lower Back | 10 x 2 |
Thursday
| Exercise | Muscle Worked | Reps |
|---|---|---|
| Single-arm Swing | Full Body | 10/side x 2 |
| Deadlift | Full Body | 10 x 3 |
| Deck Squat | Lower Body | 10/side x 2 |
| Turkish GetUp | Total Body | 5 x 3 |
| Crush Grip Push-up | Upper Body | 10 x 3 |
Friday
| Exercise | Muscle Worked | Reps |
|---|---|---|
| Single KB Gorilla Row | Back | 10/side x 3 |
| Clean and Press | Shoulder & Legs | 10/side x 2 |
| Biceps Curl | Biceps | 10/side x 2 |
| Pullover | Chest | 10 x 2 |
| Half Kneeling L2H Chop | Core | 10/side x 2 |
| Glute Bridge | Glutes | 10 x 2 |
Sunday
| Exercise | Muscle Worked | Reps |
|---|---|---|
| Front Lunge | Leg and Biceps | 10/side x 2 |
| KB Squat to Press | Leg and Shoulder | 15, 12, 10 |
| One-arm Row | Chest and Triceps | 10/side x 2 |
| Lateral Raise | Shoulder | 10/side x 2 |
| High Pulls | Upper Body | 10 x 2 |
| KB Crunches | Core | 10 reps |
| KB Russian Twist | Core | 10 reps |
30-Day Single Kettlebell Workout Plan for Fat Loss
I’ve included both bodyweight and single kettlebell exercises in this workout schedule so that you can burn as many calories as possible throughout the training.
Here’s a little about the program:
- Routine Type: High-intensity Interval Training (HIIT)
- Sessions/week: 5
- Duration/session: 30 minutes
- Workout Level: Intermediate
- Rest Days: Thursday and Sunday
- Rest Between Sets: 30-45 seconds
- Target Gender: Male and Female
Note: You can adjust this workout routine according to your fitness level. For example, you can include more exercises from the above list or increase and decrease the intensity and interval time.
Monday
| Exercise | Muscle Worked | Reps |
|---|---|---|
| Mountain Climbing | Core | 20 seconds |
| Burpees | Full Body | 10 x 2 |
| Farmer’s Walk | Full body | 10 x 2 |
| Turkish Getup | Full body | 10, 8, 6 |
| Single Kettlebell Deadlift | Legs | 8 x 2 |
| Single Kettlebell swings | Legs and Shoulder | 10 x 2/side |
| KB Squat to Press | Legs and Shoulder | 10 x 2/side |
| KB Side Plank | Core | 30-sec /side |
Tuesday
| Exercise | Muscle Worked | Reps |
|---|---|---|
| Jump Squat | Full body | 15 x 2 |
| Jumping Jacks | Fully Body | 20-sec x 2 |
| Kettlebell Windmill | Full body | 10 x 2 |
| Kettlebell High Pulls | Full body | 10 x 2 |
| Single Leg KB RDL | Legs | 8 x 2/side |
| Single Kettlebell swings | Legs and Shoulder | 10 x 2 |
| Kettlebell Suitcase Row | Legs and Shoulder | 10 x 2/side |
| KB Side Bend | Core | 30-sec /side |
| Kettlebell Crunches | Core | 10 x 2 |
Wednesday
| Exercise | Muscle Worked | Reps |
|---|---|---|
| Burpees | Full Body | 10 x 2 |
| KB Clean and Press | Shoulder and Legs | 10 x 2 |
| KB Squat to Press | Shoulder and Legs | 10 x 2 |
| KB Forward Lunge to Curl | Legs and Biceps | 10 x 2 |
| KB Gorilla Row | Back | 10 x 2/side |
| Kettlebell Pullover | Back and Chest | 10 x 2 |
| Kettlebell Russian Twist | Core | 30-sec /side |
| KB Crunches | Core | 30-sec x 2 |
| KB Side Plank | Core | 30-sec /side |
| Flutter Kicks | Core | 20 seconds |
| Reverse Crunches | Core | 20 reps |
Friday
| Exercise | Muscle Worked | Reps |
|---|---|---|
| Mountain Climbing | Core | 20 seconds |
| Jump Squat | Full Body | 20 seconds |
| Kettlebell Farmer’s Walk | Full body | 10 x 2 |
| Kettlebell Turkish Get Up | Full body | 15, 12, 10 |
| Kettlebell Deadlift | Legs and Back | 10 x 2 |
| Single Kettlebell Swings | Legs and Shoulder | 10 x 2 |
| Kettlebell High Pulls | Shoulder and Back | 10 x 2 |
| KB Side Plank | Core | 30-sec /side |
| Leg Raises | Core | 10 x 2 |
| Plank | Core | 45-60 sec |
Saturday
| Exercise | Muscle Worked | Reps |
|---|---|---|
| Burpees | Full Body | 10 x 2 |
| Single Split Squat | Legs | 10 x 2/side |
| KB Deadlift | Leg and Back | 8 x 3 |
| KB Lateral Lunges | Legs | 10 x 2/side |
| Bent-Over Kettlebell Row | Back | 10 x 2 |
| Kettlebell Glute Bridge | Glutes | 10 x 2 |
| KB Side Bend | Core | 10 x 2/side |
| Tabletop Crunches | Core | 10 reps |
| KB Side Plank | Core | 30-sec /side |
| Reverse Crunches | Core | 15-20 reps |
Major Benefits of Training with a Single Kettlebell
Full range of motion
A kettlebell allows you to use it in the way you want. You can swing it in the direction you want. It is versatile; you can swing it in front of you, above your head, at your sides, and between your legs.
Power and Explosiveness
Doing workouts with a single kettlebell lets you perform the exercises as fast as possible. Hence, it increases your power and explosiveness.
Burn Calories
Performing high-intensity kettlebell workouts burn a good number of calories that may help you lose weight.
Strength and Flexibility
Kettlebell exercises are great for increasing strength and flexibility. It allows you to target the muscle you want specifically.
Single Kettlebell Workout Program PDF
Download one of the programs for future use
I hope you’ll get benefit from the above single kettlebell workout program. You can also make adjustments according to your fitness level and goal. Once you complete this routine, you can start this 12-week KB workout plan.
