Put an end to burpees: four workouts plus one kettlebell can help you build muscle across your entire body

In less than 30 minutes, target your upper and lower body as well as your core muscles by attempting these four kettlebell exercises. Grab one or two of the best kettlebells and lay down your exercise mat.

The functional fitness YouTuber JTM Fit is the source of this kettlebell strength routine, which targets your arms, legs, glutes, back, shoulders, and chest while strengthening your core. Almost every muscle group is worked, which also checks boxes for efficiency.

We suggest using a set of heavy kettlebells that you can press above your head to complete the workout. Work on one side of the bell at a time and divide or multiply the repetitions if you only have one bell; there will be enough of them.

What is the four-move functional kettlebell workout? 

If you can’t get to the gym, all you need is enough room to roll out your mat from wherever you are. This collection of muscle-torching routines is certain to raise your heart rate and give you a full-body burn in a short amount of time.

If you’re new to kettlebell training, you may learn some of the grips that come up in exercises like cleans and squats by reading our guide on holding a kettlebell correctly. The goal is to complete two sets of the exercise and then proceed right into the next one.

After completing the four-move cycle, relax for two or three minutes before beginning the next round. For a full-body workout that increases heart rate, builds muscle, and speeds up metabolism, repeat this exercise five times.

Here’s a breakdown of the four exercises:

Sumo deadlift
Two-person power cleaning
Squats with two front racks
Press the button.

Exercises in the kettlebell complex are performed back-to-back, so you won’t have a break between any of the movements. You can execute exactly as demonstrated in the video above; just make sure you finish all eight repetitions before taking a break.

For instance, begin with two sumo deadlifts, reset the mat’s bells, and then proceed to kettlebell power cleans. Following the second clean, complete two push pushes and two squats while maintaining the kettlebells in the front rack posture.

Because there are just two repetitions each motion and lots of downtime in between rounds, make the most of your working sets by lifting heavy weights—almost to failure—while maintaining proper form and a tight stomach.

Although working with two kettlebells can help you lift more weight overall, you can also work unilaterally, or one-sidedly, if you just have one kettlebell available. To prevent your dominant side from taking control, unilateral training helps to achieve the same intensity on both sides of the body. It’s an especially helpful training aid if you want to enlist the stabiliser muscles that aid in lifting and improve your weaker muscle groups.

Trainer tips
You’ll direct the majority of your attention into the posterior chain muscles that run the length of the back during sumo deadlifts. Place the bells side by side between your feet in a foot stance that is just broader than shoulder width. Avoid arching or rounding your back; instead, maintain a flat back.

Take a tiny step back to make room as you approach the walk cleans. Once more, maintain a flat back while pushing the two bells in the direction of your shoulders, maintaining them in close proximity to your body. The focus of the exercise is power. In contrast to standard kettlebell cleans, you will lower the weights by placing the kettlebells on the mat in front of you, swinging them between your legs, and driving up.

As you perform the squats, keep your knees pointed outward and imagine that your feet are pushing the ground away. Maintaining the kettlebells in the front rack position requires you to keep your elbows slightly elevated and your heels grounded. This is a step-by-step guide on performing a front rack kettlebell squat.

To complete the complex, punch the bells into the air, lock both arms out at the top, near the body, and dip into the legs while pushing the weights above your head.

In contrast to standard kettlebell cleans, you will lower the weights by placing the kettlebells on the mat in front of you, swinging them between your legs, and driving up.

As you perform the squats, keep your knees pointed outward and imagine that your feet are pushing the ground away. Maintaining the kettlebells in the front rack position requires you to keep your elbows slightly elevated and your heels grounded. This is a step-by-step guide on performing a front rack kettlebell squat.

To complete the complex, punch the bells into the air, lock both arms out at the top, near the body, and dip into the legs while pushing the weights above your head.