Single Kettlebell Workout Program (30-Day Plan)

Whether you’re a beginner or an intermediate if you work out with just a single kettlebell, then this post will be useful for you. In this article, I’ve created a single kettlebell workout program/schedule that can help you increase strength, power, endurance, muscle, and explosiveness. You can also download its PDF for further use.

Doing exercises with a kettlebell is fun, challenging, and motivating.

You can do a myriad of exercises with a single kettlebell that will help you strengthen and build each muscle of your body.

Related: 4 Week Kettlebell Program With PDF

Summary

1. Different people have different goals, that’s why I’m going to hand out a couple of single kettlebell workout plans to build muscle and fat loss. So depending on your fitness goal and level, you can use one of them.

2. Workout Duration: 30 Days, 45-60 minutes daily session

3. Workout Frequency: 4-5 Days a week

4. Routine Type: Full Body (For Muscle Building) and HIIT (For Weight Loss)

5. Interval Between Sets: 60-90 seconds for plan 1 and 30-45 seconds for plan-2

You may also like: Kettlebell Pushups: Variations, How-To & Benefits

Who Can Do This Single Kettlebell Workout Schedule?

This single kettlebell workout program is for all fitness levels. Whether you’re a beginner or intermediate, or male or female, you can follow this schedule to improve your overall fitness.

However, if you have any health problem or if you’re on medication, then you should avoid it. I would suggest you save this routine for future use, so the moment you’ll be fine, you can start this program.

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 few examples of isolation workouts.

Below, you’ll see a list of as many as 35 workouts that you can do with just one kettlebell.

You can also save this: 12 Week Dumbbell Workout Plan (With Free PDF)

Single Kettlebell Workout List

A complete list of single kettlebell workouts (35 exercises) that can help you design your own full-body workout plan:

No.ExerciseMuscle Worked
1Single Kettlebell swingsShoulder
2Single Leg KB
Romanian Deadlift
Hamstring, and
Lower Back
3One-arm KB Floor PressChest and Triceps
4KB Overhead PressShoulder
and Triceps
5Kettlebell Good MorningHamstring,
and Lower Back
6 Single Kettlebell DeadliftLower Body
and Back
7Both Arm Single 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 Side BendCore
23KB Side PlankCore
24Kettlebell Russian TwistCore
25KB CrunchesCore
26Kettlebell Pistol SquatLegs
27KB Overhead ExtensionTriceps
28Kettlebell PulloverChest and Back
29Kettlebell Glute BridgeGlutes
30KB Gorilla RowBack
31Crush Grip Push-upTriceps and Chest
32KB Concentration CurlBiceps
33Kettlebell Lateral RaiseShoulder
34Kettlebell Farmer’s WalkFull Body
35KB Forward Lunge to CurlLegs and Biceps
List of single kettlebell exercises to include in a workout plan

If you workout at the gym, you can save this: Push Pull Legs 6 Day Split For Strength And Hypertrophy

30-Day Single Kettlebell Workout Program For Mass

Single Kettlebell Workout plan for Mass
Single Kettlebell Workout plan for Mass

Rest Days: 4, 7, 11, 14, 18, 21, 25, 28 (2 days rest each week)

For example, If you start working out from Monday then your rest days will be Thursday and Sunday each week.

Routine Type – Full Body

Rest period between sets: 60-90 seconds

Day 1, 8, 15 & 22

ExerciseMuscle WorkedReps
Single KB LungesLeg10 x 2/side
Single Kettlebell SquatLeg15, 12, 10
Crush Grip Push-upChest and Triceps10 x 2
One-arm KB Floor PressChest 10 x 2/side
KB Overhead PressShoulder 10 x 2/side
KB Side PlankCore30-sec /side
single kettlebell workout routines

Day 2, 9, 16 & 23

ExerciseMuscle WorkedReps
KB Farmer’s WalkFully Body10 steps x 2
Kettlebell PulloverChest and Back10 x 2
Bent-Over Kettlebell RowBack and Biceps 10 x 2/side
Kettlebell High PullsLegs, Back
and Shoulder
10 x 2
KB Bicep CurlBiceps10 x 2/side
Kettlebell Good MorningHamstring,
and Lower Back
10 x 2
single kettlebell workout schedule

Day 3, 10, 17 & 24

ExerciseMuscle WorkedReps
KB Squat to PressLeg10 x 2/side
KB Lateral LungeLeg10 x 2/side
KB Clean and PressShoulder
and Legs
10 x 2
Crush Grip Push-upChest and
Triceps
10 x 2
Kettlebell WindmillFull Body10 x 2
Kettlebell Turkish Get UpFull Body10 x 2
Single Kettlebell Workout Program For Mass

Day 5, 12, 19 & 26

ExerciseMuscle WorkedReps
Single Kettlebell swingsLeg10 x 2/side
Single KB DeadliftLeg10, 8, 6
Single KB Gorilla RowBack10 x 2/side
Kettlebell CurlBiceps10 x 2
KB Clean and PressShoulder
and Legs
10 x 2/side
KB Side BendCore30-sec /side
full body single kettlebell workout schedule

Day 6, 13, 20 & 27

ExerciseMuscle WorkedReps
KB Forward Lunge to CurlLeg and Biceps10 x 2/side
KB Squat to PressLeg and Shoulder15, 12, 10
KB Floor Squeeze PressChest and Triceps10 x 2
Kettlebell Lateral RaiseShoulder10 x 2/side
Kettlebell High PullsLeg, Back
and Shoulder
10 x 2
KB CrunchesCore10 reps
KB Russian TwistCore10 reps
full body single kettlebell workout routine

Single Kettlebell Workout Plan For Fat Loss (Weekly Routine)

Routine Type: High-intensity Interval Training (HIIT)

Try to perform each exercise as fast as possible with a short period of rest between sets.

I’ve included both bodyweight and single kettlebell exercises in this workout schedule so that you can burn as many calories as possible during the workout.

A universal tip for weight loss is to eat fewer calories than your body releases during the day to lose weight gradually. And that is 100 percent true.

But HIIT program will also assist in the weight loss process shown in several studies.

HIIT improves aerobic and anaerobic fitness, lowers blood sugar levels, strengthens muscle, and reduces subcutaneous fat. 1High-Intensity Intermittent Exercise and Fat Loss – National Institue of Health

So doing weight training with high-intensity exercise can be useful for you if you’re trying to shed your excess body fats.

Rest Days: Thursday and Sunday

Rest Between Sets: 30-45 seconds

Monday

ExerciseMuscle WorkedReps
Mountain ClimbingCore20 seconds
BurpeesFull Body10 x 2
Kettlebell Farmer’s WalkFull body10 x 2
Kettlebell Turkish Get UpFull body10, 8, 6
Single Kettlebell DeadliftLegs8 x 2
Single Kettlebell swingsLegs and Shoulder10 x 2/side
KB Squat to PressLegs and Shoulder10 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
Single Kettlebell Workout Plan For Fat Loss

Wednesday

ExerciseMuscle WorkedReps
BurpeesFull Body10 x 2
KB Clean and PressShoulder
and Legs
10 x 2
KB Squat to PressShoulder
and Legs
10 x 2
KB Forward Lunge to Curl Legs and
Biceps
10 x 2
KB Gorilla RowBack10 x 2/side
Kettlebell PulloverBack and
Chest
10 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 PullsShoulder 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 BendCore10 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 you can. 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 make some changes if you want according to your strength and fitness. You can also save the following plans and exercises for future use.

7 Day Gym Workout Plan With PDF

4 Week Workout Plan For Weight Loss (With PDF)

12 Week Dumbbell Workout Plan (With Free PDF)

References