35-Minute Full Body Kettlebell Workout for Women at Home

Kettlebell training is one of the most effective ways for women to build strength, burn fat, and tone their entire body—all in under 40 minutes. A well-structured 35-minute full body kettlebell workout for women can deliver powerful results by targeting multiple muscle groups, improving cardiovascular fitness, and boosting metabolism. Whether you’re training at home or in the gym, kettlebells offer the versatility and intensity needed for total-body conditioning.

Why Full Body Kettlebell Workouts Are Perfect for Women

Kettlebells aren’t just a trendy piece of fitness equipment—they’re a powerhouse for women looking to build lean muscle and enhance endurance. Unlike traditional dumbbells, the off-center weight of a kettlebell forces your core and stabilizer muscles to work harder during every movement. This unique design challenges balance, coordination, and total-body strength simultaneously.

Key Benefits of Kettlebell Training for Women

• Full-Body Activation: Every swing, squat, and press works multiple muscle groups at once.
• Increased Calorie Burn: High-intensity movements elevate heart rate and boost fat loss.
• Improved Posture and Core Strength: Constant stabilization strengthens abs, back, and glutes.
• Time Efficiency: Short sessions like this 35-minute workout deliver maximum impact in minimal time.
• Functional Fitness: Kettlebell exercises mimic real-life movements, improving everyday performance.

How to Structure a 35-Minute Full Body Kettlebell Workout For Women

This 35-minute session is divided into five key phases: a warm-up, three full-body circuits, and a cool-down. Each circuit balances strength, cardio, and core engagement. All you need is one moderate kettlebell (8–12 kg for beginners, 12–16 kg for intermediates).

Warm-Up (5 Minutes)

Before lifting, warm up to activate your muscles and joints. Perform each move for 30–45 seconds with 15 seconds of rest between.

1. Arm Circles – Loosen up shoulders and improve mobility.
2. Bodyweight Squats – Engage glutes, hamstrings, and quads.
3. Hip Circles – Open hips and prevent stiffness during squats.
4. Kettlebell Deadlift to Upright Row – Use a light kettlebell to prime posterior chain.
5. Torso Rotations – Warm up your core and lower back.

Circuit 1: Strength and Power (12 Minutes)

This first circuit focuses on building lower-body strength and upper-body stability. Complete 3 rounds of the following exercises, resting 60 seconds between rounds.

1. Kettlebell Goblet Squat – 12 Reps Full Body Kettlebell Workout For Women

Hold the kettlebell by the horns close to your chest. Lower into a deep squat, keeping your chest upright and knees aligned with your toes. Push through your heels to return to standing.
Muscles Worked: Glutes, quads, core.

2. Kettlebell Deadlift – 12 Reps

Stand with feet hip-width apart and the kettlebell between your legs. Hinge at your hips, grip the handle, and lift by driving through your heels and engaging your hamstrings.
Muscles Worked: Hamstrings, glutes, lower back.

3. Kettlebell Press – 10 Reps Each Arm

Clean the kettlebell to shoulder height, then press it overhead, keeping your core tight and wrist straight. Slowly lower back to start.
Muscles Worked: Shoulders, triceps, core.

4. Kettlebell Bent-Over Row – 10 Reps Each Arm

Hold the kettlebell in one hand and hinge forward slightly. Pull the kettlebell toward your rib cage, keeping your elbow close to your body.
Muscles Worked: Back, biceps, rear delts.

5. Kettlebell Swing – 15 Reps

The classic kettlebell movement. Swing the bell between your legs, then thrust your hips forward to swing it up to chest height. Control the descent and repeat.
Muscles Worked: Glutes, hamstrings, core, shoulders.

Rest 60 Seconds Between Rounds.

Circuit 2: Conditioning and Cardio (10 Minutes)

This phase ramps up your heart rate for fat-burning cardio and endurance. Perform 40 seconds of work and 20 seconds of rest for each move. Complete 2–3 rounds.

1. Kettlebell Clean to Press Full Body Workout For Women

Clean the kettlebell to your shoulder, then drive it overhead in one fluid motion. Alternate sides each round.
Tip: Focus on smooth transitions—avoid muscling through the clean.

2. Kettlebell Reverse Lunge with Pass-Through

Hold the kettlebell in your right hand, step back with your right leg, and pass the kettlebell under your front thigh to your left hand. Alternate sides.
Muscles Worked: Quads, glutes, core, shoulders.

3. Kettlebell Swing to High Pull

Perform a swing, but pull the kettlebell toward your chest at the top. Lower back down smoothly.
Muscles Worked: Upper back, traps, glutes, hamstrings.

4. Kettlebell Side Swings Full Body Workout For Women

Hold the kettlebell with both hands and swing it from side to side like a pendulum. Keep your torso steady and move through your hips.
Muscles Worked: Obliques, shoulders, glutes.

5. Kettlebell Russian Twist

Sit on the floor, lean slightly back, and rotate the kettlebell from side to side. For added intensity, lift your feet off the ground.
Muscles Worked: Core, obliques, lower abs.

Circuit 3: Core and Finisher (8 Minutes)

The final phase targets your abs, stability, and endurance. Perform 3 rounds with 30 seconds rest between each.

1. Kettlebell Dead Bug – 12 Reps Each Side Full Body Workout For Women

Lie on your back holding the kettlebell straight above your chest. Extend one leg and the opposite arm simultaneously, keeping your lower back pressed to the floor.
Muscles Worked: Core, shoulders, hip flexors.

2. Kettlebell Plank Drag – 10 Reps Each Side

Get into a high plank position with the kettlebell beside you. Reach under your body with the opposite hand and drag the kettlebell across.
Muscles Worked: Core, shoulders, glutes.

3. Kettlebell Sit-Up to Press – 12 Reps Full Body Workout For Women

Perform a sit-up while holding the kettlebell against your chest. At the top, press it overhead before lowering back down.
Muscles Worked: Abs, shoulders, triceps.

4. Kettlebell Swing Burpee – 10 Reps

Perform a kettlebell swing, set it down, jump back into a plank, complete a burpee, then grab the bell and repeat.
Muscles Worked: Full body – explosive finisher!

Cool-Down and Recovery (5 Minutes)

Take a few minutes to stretch and restore your heart rate. Focus on breathing deeply and lengthening tight muscles.

1. Kneeling Hip Flexor Stretch – 30 sec/side
2. Seated Hamstring Stretch – 30 sec/side
3. Child’s Pose – 1 minute
4. Shoulder and Tricep Stretch – 30 sec/side
5. Cat-Cow Stretch – 1 minute

Finish with deep breathing: inhale through the nose for 4 counts, exhale through the mouth for 6 counts.

Weekly Full Body Kettlebell Workout For Women Training Plan Example

To maximize results, perform this 35-minute kettlebell workout 3–4 times per week, alternating with light cardio or yoga days.

Day	Workout Focus
Monday	35-Minute Full Body Kettlebell Workout
Tuesday	Low-Impact Cardio or Yoga
Wednesday	35-Minute Kettlebell Workout
Thursday	Rest or Core Training
Friday	35-Minute Kettlebell Workout
Saturday	Walk, Stretch, or Pilates
Sunday	Rest and Recovery

Form Tips for Safe and Effective Full Body Kettlebell Workout For Women

1. Engage Your Core Always: Every kettlebell movement requires core stability to protect your spine.
2. Master the Hip Hinge: Proper hip hinge mechanics are key to safe swings, deadlifts, and cleans.
3. Don’t Rush: Control every rep; focus on form over speed.
4. Start Light: Begin with an 8–10 kg kettlebell to learn proper technique.
5. Use Your Hips, Not Arms: The power should come from your lower body, especially in swings and cleans.

Expected Results After 4 Weeks Full Body Kettlebell Workout For Women

Consistency with this workout can yield visible results in as little as four weeks.

1. Leaner and Stronger Body

Your entire body—arms, legs, and core—will become stronger and more defined due to the compound nature of kettlebell movements.

2. Improved Endurance

Kettlebell training enhances cardiovascular fitness and stamina, helping you power through daily activities with ease.

3. Increased Calorie Burn

A 35-minute session can burn between 300–500 calories depending on your intensity and weight used.

4. Better Posture and Balance

As your core stabilizers strengthen, your overall posture and balance improve dramatically.

Nutrition Tips to Maximize Full Body Kettlebell Workout For Women Results

Pair your kettlebell workouts with a supportive diet to fuel recovery and muscle growth.

• Prioritize Protein: Lean meats, eggs, tofu, or protein shakes help muscle repair.
• Hydrate Well: Drink at least 2–3 liters of water daily, especially after training.
• Eat Complex Carbs: Whole grains, sweet potatoes, and fruits supply steady energy.
• Healthy Fats: Avocados, nuts, and olive oil aid in hormone balance and joint health.
• Post-Workout Recovery: A smoothie with protein and banana within 30 minutes supports recovery.

Full Body Kettlebell Workout For Women Mistakes to Avoid

1. Lifting Too Heavy Too Soon: Always start with proper form before progressing.
2. Poor Swing Technique: Don’t squat during swings—hinge your hips instead.
3. Neglecting Warm-Up: Cold muscles increase injury risk.
4. Overtraining: Rest days are essential for muscle repair and growth.
5. Improper Grip: Avoid squeezing the handle too tightly; maintain a relaxed, secure hold.

FAQ About Full Body Kettlebell Workout For Women

1. Can beginners do this 35-minute kettlebell workout?

Yes! Beginners can start with a lighter kettlebell (8–10 kg) and reduce reps or rounds as needed. Focus on mastering form before increasing weight.

2. How many calories does this workout burn?

On average, women burn between 300–500 calories per 35-minute session, depending on effort and body weight.

3. Is one kettlebell enough for a full-body workout?

Absolutely. One kettlebell can provide a balanced mix of strength, cardio, and core training—ideal for at-home sessions.

4. Can I do kettlebell workouts every day?

It’s best to alternate days or vary intensity. Three to four sessions per week with active recovery days works best for sustainable results.

5. What weight should I start with?

Start with 8–12 kg (18–26 lbs) and progress as your strength improves. Always prioritize form over weight.

A 35-minute full-body kettlebell workout for women is the perfect solution for building strength, burning fat, and improving fitness—all in one efficient routine. With consistent effort, proper nutrition, and a focus on good form, you can sculpt a leaner, stronger physique while boosting energy and confidence.

Whether you’re a beginner or experienced lifter, kettlebells offer endless versatility. Stick to this workout three to four times weekly, and you’ll notice your endurance, tone, and strength improving rapidly.

If this 35-minute full-body kettlebell workout inspired you, you might also love checking out our 30 Minute Kettlebell Leg Workout to target lower body strength, or our 30 Minute Kettlebell Ab Workout for core definition. Prefer cardio + strength? Try the 35 Minute HIIT Workout for Fat Loss to boost calorie burn. If you want a balanced strength plan, check out the 30-Minute Full-Body Progressive Overload Workout Routine (see the fitness section of the homepage). And for additional training ideas, browse our full Fitness / Women’s Fitness archive for dozens more routines and tips.