There are lots of advantages to working out in a gym, but it’s definitely not a requirement for building strength or improving endurance.
I work with lots of my personal training clients who never set foot inside a gym. They don’t have tons of equipment at home, either.
All you really need are a few versatile fitness tools—like a kettlebell or a dumbbell—and a little bit of space.
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When I’m working with an at-home client—or when I can’t make it to the gym myself—I fall back on the following full-body workout. It can take as little as 15 minutes to complete, and all you’ll need is a moderately-heavy kettlebell, like this 12lbs Amazon Basics kettlebell.
Notify your doctor before starting any new activity. If you’ve recently begun an exercise program, consider meeting with a personal trainer for guidance on this workout. They can correct your form, offer modifications if necessary, and suggest alternative exercises that match your specific goals or concerns.
How to do the full-body kettlebell workout
In addition to a kettlebell, you might also like a yoga mat to cushion your back for the weighted heel taps. If you’re a beginner, you may also want a chair handy for extra support during the row.
This workout should be done as a circuit. Complete one set of 10-12 reps of each exercise before moving on to the next exercise. Rest briefly between each exercise. Complete one set of every exercise to complete a round. Perform two to three rounds in total.
Choose a weight of kettlebell that makes you feel fatigued by the last rep of each set. If you can’t make it to 10 reps without needing a break, use a lighter kettlebell. If you can complete 12 reps easily, choose a heavier kettlebell.
Try this workout one or two times a week when starting out. As you build strength, you can increase this to three times a week.
Once the workout stops challenging you, consider working with a heavier kettlebell, adding reps (up to 15), or adding more rounds to amp up the difficulty.
As always, be sure you know how to engage your core before trying this workout.
Here are instructions for how to perform each exercise.
1. Kettlebell goblet squat
Reps: 10-12
- Hold the sides of the kettlebell’s handle.
- Bring the kettlebell to your chest.
- Stand with your feet hip-width apart and engage your core.
- Push your hips back, as if you were about to sit down.
- Bend your knees and lower your tailbone.
- Pause when your hips are in line with your knees.
- Push through your feet to stand back up.
Trainer tips: Keep your feet flat on the floor and your center of gravity over your mid foot. Always hinge your hips behind you before you bend your knees. Don’t allow your back to round and keep your chest facing forward.
Use a chair behind you for a target, if needed. You can also sit all the way down in the chair before standing up. Once you feel more comfortable with the form, you can take the chair away and perform the exercise as written.
2. Kettlebell single-arm row
Reps: 10-12 each side
- Hold a kettlebell in your right hand.
- Step your left foot forward.
- Engage your core.
- Lean your torso forward and place your left hand on your left thigh.
- Let your right arm hang straight down.
- Squeeze your right shoulder blade and pull the kettlebell up towards your right hip.
- Pause briefly.
- Lower the kettlebell with control.
- Do all your reps on one side, then switch sides.
Trainer tips: Keep your spine neutral and don’t let your back arch or round while performing the exercise. Keep the shoulders relaxed throughout the movement. If you have lower back pain or injuries, brace yourself against a chair or another sturdy surface instead of your thigh.
3. Kettlebell weighted heel tap
Reps: 10-12 each side
- Lie on your back with your knees bent.
- Hold the sides of the kettlebell’s handle.
- Extend your arms to lift the kettlebell, holding it above your chest.
- Engage your core.
- Lift your knees so they are directly above your hips and your knees are bent to 90°.
- Keeping the 90° bend in your knee, lower your left leg and tap your heel on the floor.
- Reverse the movement, then repeat on the other side.
- Continue, alternating sides with each rep.
Trainer tips: Don’t allow your lower back to arch excessively as you lower your heels. If you’re unable to keep a neutral spine, perform the exercise without the kettlebell.
You can also start with supine marches until you build up the necessary core strength for the exercise. If you’re unable to get down onto the floor safely, try this exercise lying on a massage table or your bed.
4. Kettlebell halo
Reps: 10-12 each side
- Hold the sides of the kettlebell’s handle.
- Stand tall and engage your core.
- Bring the kettlebell to your chest.
- Lift the kettlebell to your right shoulder.
- Circle it behind your head to your left shoulder.
- Bring the kettlebell back to your chest.
- Reverse the movements.
- Continue, alternating directions with each rep.
Trainer tips: Keep your spine neutral throughout the movement, and avoid shrugging your shoulders. Avoid using momentum to move the kettlebell and pause briefly at the end of each rotation before starting the movement again. If you have a lighter kettlebell available, you may want to use it for this exercise.
5. Kettlebell reverse lunge
Reps: 10-12 each side
- Hold a kettlebell in your right hand.
- Stand tall and engage your core.
- Step your right foot back.
- Bend your knees to lower until your right knee is just above the floor.
- Push through your left foot to stand up and step your right foot forward to meet your left.
- Do all your reps on one side, then switch sides.
Trainer tips: Keep your front knee aligned over the middle of your front foot. Make sure your front foot stays flat on the floor throughout the movement. Avoid rounding your back back. If balance is an issue, hold onto the back of a chair for support.