35 Minute Full Body Kettlebell Strength Training Workout

If you’re looking for a time-efficient, effective workout that targets your entire body, look no further than 35-minute full body kettlebell strength training workouts. These dynamic routines help you build muscle, burn fat, and improve functional fitness—all in one session. Whether you’re training at home, in the gym, or even outdoors, kettlebell workouts deliver a powerful punch in a compact format.

In this guide, you’ll learn the benefits of full body kettlebell strength workouts, how to structure a 35-minute session, key exercises to include, and tips to maximize your results. Ready to transform your fitness routine? Let’s get started.

Why Choose a 35-Minute Full Body Kettlebell Strength Training Workout?

Kettlebell strength training has surged in popularity for good reason—it combines the muscle-building power of traditional weights with the functional benefits of dynamic movement. A 35-minute session is ideal because it’s short enough to fit into a busy schedule while long enough to stimulate muscle growth and boost cardiovascular fitness.

Key Benefits:

• Time-efficient: In just 35 minutes, you can work every major muscle group.
• Full-body conditioning: Kettlebell exercises train your muscles to work together, not in isolation.
• Improved strength and endurance: Regular sessions build both raw strength and muscular stamina.
• Fat-burning: The combination of resistance training with dynamic movement boosts calorie burn during and after your workout.
• Functional fitness: Kettlebell moves improve coordination, stability, and balance.

How to Structure a 35-Minute Full Body Kettlebell Strength Training Workout

A well-designed kettlebell strength workout should include:

1. Warm-up (5 minutes)
2. Main workout (25 minutes)
3. Cool down and mobility work (5 minutes)

Here’s a simple structure to follow:

1. Warm-Up (5 Minutes)

Begin with a dynamic warm-up to prepare your muscles and joints. Suggested warm-up moves:

• Bodyweight squats – 15 reps
• Hip bridges – 15 reps
• Arm circles – 30 seconds each direction
• Kettlebell deadlift (light weight) – 10 reps
• Kettlebell halos (light weight) – 10 reps per side

2. Main Workout (25 Minutes)

Use a circuit format or interval training to keep intensity high. Perform each exercise for 40 seconds, rest 20 seconds between exercises. Complete 3-4 total rounds.

The Best Kettlebell Exercises for a Full Body Strength Training

Let’s break down the best exercises you can include in your routine. These movements target all major muscle groups, ensuring total-body strength development.

Kettlebell Goblet Squat

Muscles Worked: Quads, glutes, core
How To:
Hold the kettlebell at chest level with both hands. Squat down by pushing your hips back and keeping your chest upright. Drive through your heels to stand.

Benefits: Builds lower body strength and core stability.

Kettlebell Deadlift

Muscles Worked: Glutes, hamstrings, back, grip
How To:
Stand with feet shoulder-width apart, kettlebell between feet. Hinge at hips, grab the kettlebell handle, and stand up, squeezing glutes at the top.

Benefits: Strengthens posterior chain and improves hip mobility.

Kettlebell Swing Strength Training

Muscles Worked: Glutes, hamstrings, core, shoulders
How To:
Swing the kettlebell between your legs, then drive hips forward to swing it to shoulder height. Maintain a neutral spine throughout.

Benefits: Builds explosive hip power and cardiovascular endurance.

Kettlebell Clean and Press

Muscles Worked: Shoulders, traps, triceps, core, legs
How To:
Clean the kettlebell to your shoulder by driving with your hips. Press overhead in a controlled motion.

Benefits: Enhances upper body and core strength.

Kettlebell Renegade Row Strength Training

Muscles Worked: Back, arms, core
How To:
In a plank position with hands on kettlebells, row one kettlebell to your ribcage. Alternate sides while maintaining core stability.

Benefits: Builds back strength and core stability.

Kettlebell Reverse Lunge

Muscles Worked: Quads, glutes, hamstrings, core
How To:
Hold the kettlebell at your side or goblet position. Step back into a lunge, lowering your back knee toward the floor. Push through the front foot to return to standing.

Benefits: Improves lower body strength and balance.

Kettlebell Russian Twist

Muscles Worked: Obliques, core
How To:
Sit on the floor with knees bent, feet off the ground. Hold the kettlebell with both hands and rotate side-to-side.

Benefits: Builds rotational core strength.

Sample 35-Minute Full Body Kettlebell Strength Training Workout

Here’s a ready-to-go workout you can try:

Warm-Up (5 Minutes)

• Bodyweight squats – 15 reps
• Hip bridges – 15 reps
• Kettlebell halos – 10 reps per side
• Light kettlebell swings – 15 reps

Main Workout (25 Minutes)

Perform each exercise for 40 seconds on, 20 seconds rest. Complete 3-4 rounds:

1. Kettlebell Goblet Squat
2. Kettlebell Swing
3. Kettlebell Clean and Press (each side)
4. Kettlebell Deadlift
5. Kettlebell Reverse Lunge (alternating legs)
6. Kettlebell Renegade Row
7. Kettlebell Russian Twist

Cool Down (5 Minutes)

• Child’s pose – 1 minute
• Hamstring stretch – 1 minute per side
• Hip flexor stretch – 1 minute per side
• Shoulder stretch – 1 minute per side

Tips for Success with Kettlebell Strength Training Workouts

Choose the Right Weight

Select a kettlebell that challenges your muscles but allows you to maintain form. For most people:

• Beginner women: 8-12 kg (18-26 lbs)
• Beginner men: 12-16 kg (26-35 lbs)
• Intermediate women: 12-16 kg
• Intermediate men: 16-24 kg (35-53 lbs)

Focus on Form

Form is critical in kettlebell training. Poor form can lead to injury. Start light, practice technique, and increase load progressively.

Combine with Other Workouts

To maximize results, combine your kettlebell strength workouts with:

• Mobility work (2x/week)
• Cardio or HIIT (1-2x/week)
• Rest days for recovery

Stay Consistent

Consistency is key. Aim for at least 2-3 full body kettlebell workouts per week to build strength and see progress.

Unlock Strength in Just 35 Minutes

A 35-minute full body kettlebell strength training workout delivers unmatched efficiency for busy fitness enthusiasts. It strengthens muscles, improves cardio fitness, and helps burn fat—all in one compact session. Whether you’re working out at home or at the gym, kettlebells give you endless options to challenge your body.

So grab your kettlebell, set your timer, and power through a full-body strength workout today. With regular practice, you’ll be amazed at the results in both strength and conditioning.

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