Get a total body workout with kettlebells in just 20 to 30 minutes!

Are you sick of your same old workout? Or do you tend to focus on the same favorite areas and neglect others? Then mix it up with kettlebells. You’ll get an amazing, full-body workout and it only takes up 20 to 30 minutes of your precious time.

Kettlebells have been around for hundreds of years. In the 1700s, Russians used them as counterweights for their farm equipment, which led to workers using them as a fitness tool. This idea spread, and by the 1940s, it was a national sport. These days, kettlebells have become popular throughout the fitness industry worldwide because of all the amazing benefits they give. They combine cardiovascular, strength, endurance and flexibility training all at once, while working many different muscle groups. These functional movements burn lots of calories in a short amount of time.

If you have never used kettlebells, at first it would be wise to train with an instructor so he or she can ensure your form is correct. Typically, women should start with an 18 to 25-pound kettlebell, and men should start with a 35 to 45-pound kettlebell. Here are four very effective exercises that you can start with.

Kettlebell Swing

Stand with your legs a little more than shoulder-width apart, with the kettlebell on the ground in front of you. Hold the handle of the kettlebell with both hands then stand out, with your arms and the kettlebell out in front of you. Keeping your back straight, bend at the waist and bend the knees, while swinging the kettlebell in between your legs. Using the momentum of the kettlebell, use your legs and pelvis to propel you back upright, swinging the kettlebell back out in front of you. Repeat this 15 to 20 times.

Stand with your legs a little more than shoulder-width apart, with the kettlebell on the ground in front of you. Hold the handle of the kettlebell with both hands then stand out, with your arms and the kettlebell out in front of you. Keeping your back straight, bend at the waist and bend the knees, while swinging the kettlebell in between your legs. Using the momentum of the kettlebell, use your legs and pelvis to propel you back upright, swinging the kettlebell back out in front of you. Repeat this 15 to 20 times.

Goblet Squat

Bend your elbows and hold the kettlebell with both hands (either on the base of the bell or on either side of the handle) so it’s between your chest and your chin. Stand with legs about shoulder-width apart. Keeping the kettlebell in place, slowly bend your knees into a squat, making sure you go down in a sitting position, keeping your back straight and not allowing your knees to go beyond your toes. Use your legs to push you back up into an upright position. Repeat about 15 times.

Bend your elbows and hold the kettlebell with both hands (either on the base of the bell or on either side of the handle) so it’s between your chest and your chin. Stand with legs about shoulder-width apart. Keeping the kettlebell in place, slowly bend your knees into a squat, making sure you go down in a sitting position, keeping your back straight and not allowing your knees to go beyond your toes. Use your legs to push you back up into an upright position. Repeat about 15 times.

Tactical Lunge

Stand up straight with your feet together and holding the handle of the kettlebell in one hand on your side. Lower yourself into a forward lunge, making sure you bend your front knee as close to a right angle but making sure your knee does not go in front of your toe. While keeping your back straight, reach under your leg with your other hand and transfer the kettlebell from one hand to the other. Stand up and repeat walking lunges forward 10 to 15 times. Turn around and repeat, going back in the direction you came from.

Stand up straight with your feet together and holding the handle of the kettlebell in one hand on your side. Lower yourself into a forward lunge, making sure you bend your front knee as close to a right angle but making sure your knee does not go in front of your toe. While keeping your back straight, reach under your leg with your other hand and transfer the kettlebell from one hand to the other. Stand up and repeat walking lunges forward 10 to 15 times. Turn around and repeat, going back in the direction you came from.

Stand up straight with your feet together and holding the handle of the kettlebell in one hand on your side. Lower yourself into a forward lunge, making sure you bend your front knee as close to a right angle but making sure your knee does not go in front of your toe. While keeping your back straight, reach under your leg with your other hand and transfer the kettlebell from one hand to the other. Stand up and repeat walking lunges forward 10 to 15 times. Turn around and repeat, going back in the direction you came from.

Single-Legged Stork Stance Dead Lift

Stand up straight and hold the handle of the kettlebell with both hands in front of you, hanging downwards. Slowly lean forward, gliding the kettlebell down the front of one leg, and at the same time, extend the other leg backwards into the air. Try to keep both your back and your extended leg as straight and as close to parallel to the ground as you can. Hold that position for a few seconds. Then slowly stand back up, gliding the kettlebell back up your leg while slowly lowering your leg back down. Repeat 15-20 times.

Stand up straight and hold the handle of the kettlebell with both hands in front of you, hanging downwards. Slowly lean forward, gliding the kettlebell down the front of one leg, and at the same time, extend the other leg backwards into the air. Try to keep both your back and your extended leg as straight and as close to parallel to the ground as you can. Hold that position for a few seconds. Then slowly stand back up, gliding the kettlebell back up your leg while slowly lowering your leg back down. Repeat 15-20 times.

Now repeat the whole series of exercises at least three times. Congratulations! You have just completed your first kettlebell workout.