8 kg (18 lb)
To get startedThe most common weight for learning the technique, especially if you've never trained with weights.
Best forPresses, rows and learning the swing
Falls shortFor squats and swings after a few weeks
Workout · 20 min · Kettlebell
20-Minute Kettlebell Workout at Home: A Beginner's Guide
A single kettlebell takes up less space than a chair and lets you train legs, back, shoulders and core in 20 minutes. This workout is designed for beginners: first you learn the hip hinge, then you build strength with slow movements, and finally you put it all together in the swing, the signature kettlebell exercise. Do it 2 or 3 times a week.
Duration20 minutes
Equipment1 kettlebell · optional: mat
LevelBeginner
Frequency2-3 times a week
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Warm-up
3 minutes · no rest between exercises
Standing Hip Circles
30 sec per legBodyweight Squat
12 repsHip hinge with a dowel
10 repsHold a broomstick along your back so it touches your head, upper back and tailbone. Push your hips back with your knees slightly bent, keeping the stick in contact with those three points.
Glute Bridge
12 reps
Block 1 · Technique
4 minutes · 2 rounds · 30 sec rest
Kettlebell deadlift
10 repsPlace the kettlebell on the floor between your feet. Push your hips back, grab the handle with both hands and stand up by driving your hips forward with a flat back. It's the same pattern as the swing, just slow.
Goblet Squat
8 repsHold the kettlebell by the sides of the handle, close to your chest.
Block 2 · Strength
7 minutes · 3 rounds · 45 sec rest after each round
One-Arm Kettlebell Row
8-10 per sideRest your free hand on a chair.
One-Arm Kettlebell Floor Press
8-10 per sideGoblet Squat
10 reps
Block 3 · Swings and core
4 minutes · 4 rounds of 30 sec work and 30 sec rest
Two-hand kettlebell swing
30 sec (about 12-15 reps)From the hinge, hike the kettlebell back between your legs, then snap your hips forward so it floats up to chest height. The power comes from your hips, not your arms.
Front Plank
20-30 sec during the rest periodsOptional, if you feel up to it.
Cool-down
2 minutes
Kneeling Hip Flexor Stretch
30 sec per sideChild's Pose
45 sec
Which kettlebell weight to start with
12 kg (26 lb)
The most versatileA good choice if you already strength train or play sports regularly.
Best forSwings, goblet squats and rows
Heads-upThe one-arm press may feel tough at first
16 kg (35 lb)
To keep progressingThe next step once swings with 12 kg are no longer a challenge.
Best forSwings and squats once you've mastered the technique
Not recommendedAs a first kettlebell if you're a beginner
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4-week plan
| Week | Block 2 | Block 3 (swings) |
|---|---|---|
| 1 | 3 rounds at the low end of the range | 4 × 20 sec of swings |
| 2 | 3 rounds at the high end of the range | 4 × 30 sec of swings |
| 3 | 4 rounds at the low end of the range | 5 × 30 sec of swings |
| 4 | 4 rounds at the high end of the range | 6 × 30 sec of swings with 30 sec rest |
Common kettlebell mistakes
- Squatting the swing: in a swing your hips move back and your knees bend only a little.
- Lifting the kettlebell with your arms: your arms just guide it; the power comes from your hips.
- Rounding your back when picking the bell up off the floor: bring it close to your feet before lifting.
- Training barefoot or in flat, firm shoes is better than in very cushioned sneakers.
The swing block gets your heart rate way up. If you also want to use it as cardio, check your heart rate zones and take longer rests if you struggle to keep good form.
Frequently asked questions
What kettlebell weight should I start with?
For most beginners, 8 kg (18 lb). If you already strength train or play sports often, 12 kg (26 lb) can be a good choice for swings and squats.
Is one kettlebell enough for a full-body workout?
Yes. With one kettlebell you work your legs, glutes, back, shoulders and core. When the workout gets too easy, add rounds or reps, or move up to a heavier kettlebell.
Are kettlebell swings bad for your back?
Done correctly, with a neutral spine and the power coming from your hips, it's a staple of many strength programs. If you have back pain, check with a professional first and start with the slow deadlift.
How many days a week should I do this workout?
Two or three non-consecutive days. Leave at least one rest day between sessions to recover.
Decathlon kettlebells for training at home
- 8 kg soft-base kettlebell8 kg (18 lb) kettlebell with a soft base (€25.99 at Decathlon): protects your floors and has a wide handle.
- Corength 8 kg kettlebell8 kg (18 lb) kettlebell (€27.99 at Decathlon): ideal for learning the swing.
- Corength 12 kg kettlebell12 kg (26 lb) kettlebell (€42.99 at Decathlon): for swings and squats if you already train.
- Corength 16 kg kettlebell16 kg (35 lb) kettlebell (€52.99 at Decathlon): the next step once you've mastered the technique.
- Black fitness matBasic mat (€3.99 at Decathlon): for floor presses and planks.
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