30 Day Single Kettlebell Workout Program with PDF

Single Kettlebell Workout Program

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 ABuild Muscle
Routine BIncrease Weight Loss
Program Duration30 Days
Session/Week4-5 Days
Duration/Session45-60 Minutes
Target GenderMale and Female
Optional Equipment NeededAn 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?

30-minute single kettlebell workout plan

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. ExerciseMuscle Worked
1Single-arm Kettlebell SwingFull Body
2Single Leg KB Romanian DeadliftHamstring and Lower Back
3One-arm KB Floor PressChest and Triceps
4KB Overhead PressShoulder and Triceps
5Kettlebell Good MorningHamstring and Lower Back
6KB Around the WorldUpper Body
7Russian KB SwingFull Body
8Kettlebell Turkish Get UpFull Body
9Single Kettlebell SquatLower Body
10Single KB Lunges Lower Body
11Bent-Over Kettlebell RowBack
12Kettlebell Suitcase RowBack
13Kettlebell WindmillFull Body
14KB Clean and PressShoulder and Legs
15Kettlebell High PullsLegs, Shoulder, and Back
16KB Lateral LungeLegs
17KB Half Kneeling PressShoulder
18Single KB Floor FlyChest
19KB Bicep CurlBiceps
20KB Squat to PressShoulder
21KB Floor Squeeze PressChest and Triceps
22KB Lunge with RotationFull Body
23KB Side Plank Core
24Russian TwistCore
25KB CrunchesCore
26Pistol SquatLegs
27Kneeling Low to High ChopCore and Shoulder
28Kettlebell PulloverChest and Back
29Kettlebell Glute BridgeGlutes
30KB Gorilla RowBack
31Crush Grip Push-upTriceps and Chest
32KB Concentration CurlBiceps
33Lateral RaiseShoulder
34Overhead Farmer’s WalkFull Body
35Front Lunge to CurlLegs and Biceps
36Kettlebell WindmillFull Body
37Goblet SquatLower Body
38Sit up & pressUpper Body
39Bob and WeaveLower Body
40Deck SquatFull Body
List of single kettlebell exercises to include in a workout plan

30-Day Single Kettlebell Strength Program to Build Muscle

Single Kettlebell Workout plan for Mass

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

ExerciseMuscle WorkedReps
Russian KB SwingFull Body15 x 2
Single KB LungesLower Body10/side x 2
Crush Grip Push-upChest and Triceps10 x 2
KB Overhead PressShoulder10/side x 2
Bent-Over Kettlebell RowBack10/side x 2
Half Kneeling Low to High ChopUpper Body10/side x 2
single kettlebell workout routines

Tuesday

ExerciseMuscle WorkedReps
KB SquatFully Body15 x 2
Floor PressChest10/side x 2
DeadliftFull Body10/side x 2
One-arm RowBack10/side x 2
CrunchesBiceps10 x 2
Good MorningHam & Lower Back10 x 2
Single kettlebell workout schedule

Thursday

ExerciseMuscle WorkedReps
Single-arm SwingFull Body10/side x 2
DeadliftFull Body10 x 3
Deck SquatLower Body10/side x 2
Turkish GetUpTotal Body5 x 3
Crush Grip Push-upUpper Body10 x 3
Single Kettlebell Workout Program for mass

Friday

ExerciseMuscle WorkedReps
Single KB Gorilla RowBack10/side x 3
Clean and PressShoulder & Legs10/side x 2
Biceps CurlBiceps10/side x 2
PulloverChest10 x 2
Half Kneeling L2H ChopCore10/side x 2
Glute BridgeGlutes10 x 2
full body single kettlebell workout schedule

Sunday

ExerciseMuscle WorkedReps
Front LungeLeg and Biceps10/side x 2
KB Squat to PressLeg and Shoulder15, 12, 10
One-arm RowChest and Triceps10/side x 2
Lateral RaiseShoulder10/side x 2
High PullsUpper Body10 x 2
KB CrunchesCore10 reps
KB Russian TwistCore10 reps
full body single kettlebell workout routine

30-Day Single Kettlebell Workout Plan for Fat Loss

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

ExerciseMuscle WorkedReps
Mountain ClimbingCore20 seconds
BurpeesFull Body10 x 2
Farmer’s WalkFull body10 x 2
Turkish GetupFull body 10, 8, 6
Single Kettlebell DeadliftLegs8 x 2
Single Kettlebell swingsLegs and Shoulder10 x 2/side
KB Squat to PressLegs and Shoulder 10 x 2/side
KB Side PlankCore30-sec /side

Tuesday

ExerciseMuscle WorkedReps
Jump SquatFull body15 x 2
Jumping JacksFully Body20-sec x 2
Kettlebell WindmillFull body10 x 2
Kettlebell High PullsFull body10 x 2
Single Leg KB RDLLegs8 x 2/side
Single Kettlebell swingsLegs and Shoulder10 x 2
Kettlebell Suitcase RowLegs and Shoulder10 x 2/side
KB Side BendCore30-sec /side
Kettlebell CrunchesCore10 x 2

Wednesday

ExerciseMuscle WorkedReps
BurpeesFull Body10 x 2
KB Clean and PressShoulder and Legs10 x 2
KB Squat to PressShoulder and Legs10 x 2
KB Forward Lunge to CurlLegs and Biceps10 x 2
KB Gorilla RowBack10 x 2/side
Kettlebell PulloverBack and Chest10 x 2
Kettlebell Russian TwistCore30-sec /side
KB CrunchesCore 30-sec x 2
KB Side PlankCore 30-sec /side
Flutter KicksCore20 seconds
Reverse CrunchesCore20 reps

Friday

ExerciseMuscle WorkedReps
Mountain ClimbingCore20 seconds
Jump SquatFull Body20 seconds
Kettlebell Farmer’s WalkFull body10 x 2
Kettlebell Turkish Get UpFull body15, 12, 10
Kettlebell DeadliftLegs and Back10 x 2
Single Kettlebell SwingsLegs and Shoulder10 x 2
Kettlebell High Pulls Shoulder and Back10 x 2
KB Side PlankCore30-sec /side
Leg RaisesCore10 x 2
PlankCore45-60 sec
Single Kettlebell Workout Routine For Fat Loss

Saturday

ExerciseMuscle WorkedReps
BurpeesFull Body10 x 2
Single Split SquatLegs10 x 2/side
KB DeadliftLeg and Back8 x 3
KB Lateral LungesLegs10 x 2/side
Bent-Over Kettlebell RowBack10 x 2
Kettlebell Glute BridgeGlutes10 x 2
KB Side BendCore 10 x 2/side
Tabletop CrunchesCore10 reps
KB Side PlankCore30-sec /side
Reverse CrunchesCore15-20 reps
single kettlebell workout routines

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.

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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.

About Me

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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