15 Minute Quick Total Body Kettlebell Workout

15-Minute Quick Total Body Kettlebell Workout

Looking for a quick full-body kettlebell workout you can do at home? This 15-minute routine with Jordan combines strength, cardio, and core exercises to work your legs, glutes, arms, shoulders, back, and abs—all with just one kettlebell. Don’t have a kettlebell? Many of the exercises can also be performed with a dumbbell.

After a short warm-up of jumping jacks, squats, and lunges, you’ll move through 20-second strength intervals on each side of the body. Exercises include hang pulls, squats, lawnmower rows, lunges, single-arm kettlebell swings, sumo deadlift high pulls, and side planks.

The workout finishes with a fast-paced total-body kettlebell circuit, completing 30 seconds each of upright rows, squats, triceps extensions, kettlebell swings, front raises, sumo deadlift high pulls, and a plank with no rest between exercises.

This workout is designed to be higher intensity, so choose a kettlebell weight that allows you to maintain good form. Modifications are demonstrated for several exercises, including jumping jacks and planks.

Watch the video above and follow along with Jordan for the complete 15-minute kettlebell workout.

Want to keep the routine handy? Download the printable PDF program for the complete exercise list, timing, warm-up, and final circuit.