35 Minute Full Body Kettlebell Strength Workout for Total Muscle

Kettlebells are a powerful and versatile tool for building total-body strength, improving cardiovascular endurance, and enhancing mobility—all in one dynamic workout. For those short on time but looking to maximize results, a 35-minute full-body kettlebell strength training session offers the perfect solution. This comprehensive routine targets all major muscle groups while promoting functional strength and metabolic conditioning.

In this blog post, we’ll explore the benefits of full-body kettlebell workouts, key exercises to include, tips for perfect form, and a sample 35-minute routine to help you build strength and endurance efficiently.

Ultimate 35 Minute Full Kettlebell Strength Training Workout

Efficient Full-Body Training

Kettlebell workouts combine strength and cardio in one seamless flow. The unique shape of the kettlebell allows for ballistic movements, such as swings and cleans, that engage multiple muscles simultaneously. This means more work in less time, ideal for busy schedules.

Functional Strength and Movement

Kettlebell exercises mimic natural movement patterns, which help develop real-world strength. Movements like squats, presses, and carries improve your ability to lift, carry, and stabilize your body in everyday activities.

Enhanced Core Activation

The off-centered weight of a kettlebell forces your core to work harder for balance and control. Almost every kettlebell movement engages your abs, obliques, and lower back, helping you develop a rock-solid core.

Cardio and Strength Combined

Unlike traditional weight training, kettlebell workouts elevate your heart rate while you lift, creating a hybrid workout that burns fat and builds muscle simultaneously.

Essential Equipment For Full Body Kettlebell Strength Training

To complete a 35-minute kettlebell strength workout, you’ll need:

• One or two kettlebells (choose a weight that challenges you while maintaining form)
• Mat or padded surface
• Timer or stopwatch

Most people will benefit from having a light (8-12 kg), medium (12-16 kg), and heavy (16-24 kg) kettlebell depending on their fitness level.

Key Full Body Kettlebell Strength Training Exercises

Below are foundational exercises included in a full-body kettlebell strength training routine. These moves target multiple muscle groups and can be scaled up or down depending on your experience.

1. Kettlebell Deadlifts

Muscles worked: Hamstrings, glutes, lower back
Stand with feet hip-width apart, kettlebell between your feet. Hinge at your hips and grab the handle, keeping your back flat. Drive through your heels to stand, then lower slowly.

2. Kettlebell Swings

Muscles worked: Glutes, hamstrings, core, shoulders
The swing is a powerful hip hinge movement. Start with the bell slightly in front of you. Hike it back between your legs and drive your hips forward to swing it to chest level.

3. Goblet Squats Full Body Kettlebell Strength Training

Muscles worked: Quads, glutes, core
Hold the kettlebell close to your chest. Lower into a squat, keeping your chest lifted and knees in line with your toes. Push through your heels to return.

4. Kettlebell Clean and Press

Muscles worked: Shoulders, upper back, biceps, core
Swing the bell into a front rack position (the clean), then press it overhead. Lower it back with control and repeat. This is excellent for total upper body strength.

5. Kettlebell Renegade Rows Full Body Strength Training

Muscles worked: Lats, traps, biceps, core
Get into a high plank position with hands gripping two kettlebells. Row one bell toward your ribcage while stabilizing your body with the other arm. Alternate sides.

6. Kettlebell Russian Twists

Muscles worked: Obliques, abs, lower back
Sit on the floor with the bell in front of your chest. Twist from side to side, tapping the kettlebell to the floor each time for a strong core burn.

7. Kettlebell Lunges with Pass-Through

Muscles worked: Glutes, quads, hamstrings, core
Hold the kettlebell in one hand. As you lunge forward, pass the kettlebell under your front leg to the other hand. Push back and repeat on the other leg.

The 35-Minute Full-Body Kettlebell Strength Training Workout

This strength-focused session is broken into five rounds. Each round includes a combination of upper body, lower body, and core exercises. Perform each movement for 45 seconds, followed by 15 seconds of rest. Rest 60-90 seconds between rounds.

Warm-Up (5 Minutes)

• Jumping jacks – 30 seconds
• Arm circles – 30 seconds
• Bodyweight squats – 1 minute
• Hip bridges – 1 minute
• Kettlebell halos – 2 minutes

Round 1: Lower Body Strength

1. Kettlebell Deadlifts (45 sec)
2. Goblet Squats (45 sec)
3. Kettlebell Lunges with Pass-Through (45 sec/side)

Rest for 60 seconds

Round 2: Upper Body Strength

1. Kettlebell Clean and Press (Right Arm) (45 sec)
2. Kettlebell Clean and Press (Left Arm) (45 sec)
3. Renegade Rows (45 sec)

Rest for 60 seconds

Round 3: Explosive Power and Conditioning Full Body Kettlebell Strength Training

1. Two-Handed Kettlebell Swings (45 sec)
2. Kettlebell Jump Squats (Goblet Hold) (45 sec)
3. Push-Up to Row (Bodyweight + KB) (45 sec)

Rest for 60 seconds

Round 4: Core and Stability

1. Kettlebell Russian Twists (45 sec)
2. Kettlebell Plank Pull Through (45 sec)
3. Kettlebell Windmill (Right and Left) (45 sec each)

Rest for 60 seconds

Round 5: Strength Burnout Finisher Full Body Kettlebell Strength Training

1. Goblet Squats to Press (45 sec)
2. Alternating Kettlebell Swings (45 sec)
3. Kettlebell Farmer’s Carry (in place) (1 minute)

Cooldown and Stretch (3-5 Minutes)

• Child’s pose
• Downward dog
• Hip flexor stretch
• Standing hamstring stretch
• Shoulder rolls

Focusing on breath during your cooldown helps activate your parasympathetic nervous system and promotes recovery.

Tips for an Effective Full Body Kettlebell Strength Training

Focus on Form Over Speed

Improper technique can lead to injuries, especially with kettlebells. It’s better to move slowly with perfect form than rush through reps.

Use Progressive Overload

To build strength, you need to challenge your muscles. Increase your kettlebell weight or reps gradually each week to make consistent gains.

Engage Your Core Constantly

Kettlebell training is core-intensive. Always brace your core during movements, especially when performing overhead presses, swings, or single-arm exercises.

Prioritize Breathing

Use controlled breathing to power through movements. Inhale before the lift or swing, and exhale on the exertion (usually at the top of the movement).

Rest and Recover

Your muscles grow during recovery. Include rest days between intense kettlebell strength workouts, or alternate with mobility or light cardio sessions.

Benefits of This 35-Minute Full Body Kettlebell Strength Training

Builds Lean Muscle

Each exercise in this routine engages multiple muscle groups, helping you develop lean, functional muscle without spending hours in the gym.

Boosts Metabolism

The combination of strength and high-rep sets elevates your heart rate and keeps your metabolism elevated post-workout through excess post-exercise oxygen consumption (EPOC).

Enhances Joint Stability

Movements like windmills, carries, and presses improve shoulder, hip, and core stability. These benefits translate into safer and more effective performance in other workouts.

Increases Workout Efficiency

In just 35 minutes, you hit every major muscle group while getting a powerful metabolic boost. This is ideal for busy professionals, parents, or anyone with a packed schedule.

Who Is This Workout For?

• Beginners (use lighter weights, fewer reps, longer rests)
• Intermediates (moderate pace and weight)
• Advanced lifters (use heavier kettlebells and shorten rest times)
• Fat loss and conditioning goals
• Strength and performance goals

Whether you train at home or in a gym, this workout is scalable and effective for all fitness levels.

A 35-minute full-body kettlebell strength training workout is one of the most efficient ways to build muscle, burn fat, and improve overall fitness. It combines explosive power with controlled strength movements, engaging your core with every lift.

By including kettlebell swings, deadlifts, presses, and core-focused movements, you’ll challenge your entire body and see noticeable improvements in strength, posture, and endurance. Stick with it consistently 2–3 times per week, and you’ll experience a significant transformation in your fitness level.

Want more workout and video guide?
Follow us on Pinterest, Facebook, and Subscribe to our Newsletter and Stay tuned for FREE downloads of our App coming soon!