The Kettlebell Swing Workout

Here’s a quick and fun kettlebell swing workout that only requires one kettlebell! This one will build conditioning and get your heart rate up!

A list of movements in the kettlebell workout.

No, this workout doesn’t include swing dancing. But it does include a whole lot of kettlebell swings—180, to be exact. If you’ve got a kettlebell, this kettlebell swing workout is fast, fun, and effective, and will leave you feeling the burn.

Not sure what kettlebell weight to use? I recommend grabbing a lighter weight that will let you perform 20 reps unbroken throughout the entire workout. This workout is about building endurance, and there are a lot of reps. Start with a medium weight, and bump up to a heavier weight for the last round if you feel you can handle it.

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Workout Tips:

Because there is quite a few kettlebell swings, I recommend utilizing a kettlebell that may feel light for you in the beginning.
It’s better to go lighter and do the workout faster, than overdo it and end up sore or injured because you sacrificed proper form to get the swings or squats completed. Progress happens in small microshifts, and pushing yourself to your limits is not necessary to see improvements.
Try to perform the set number of repetitions unbroken in each round. In other words, do your best to not drop the kettlebell during the 20 repetitions.

Want more home workouts? Download my (totally free) 47-page Home Workout Guide, which has a whole bunch of fun and effective workouts you can do on your time.