Kettlebell Interval Workout

With a kettlebell, you'll get a full body workout in a short amount of time.


By Lauren Weiss


Working with kettlebells has many benefits; kettlebells work multiple muscle groups at once, they are very diverse in the ways you can use them, and they can get you a great workout in a short amount of time! Try out this great kettlebell interval workout the next time you need a great full body workout in a short amount of time.

Kettlebell Interval Workout

Work for 30 seconds, rest for 30 seconds, repeat four times total. For an even greater challenge, work for 30 seconds and rest only 20 seconds in between each exercise.

1. Kettlebell swings

2. One arm half snatch - right arm

3. One arm half snatch - left arm

4. Alternating row

5. Goblet squats

1. Kettlebell Swing

The kettlebell swing is a great hinge exercise that works your glutes, hamstrings, and abdominal muscles while opening up your hips at the same time. It begins with the kettlebell swinging back between your legs, and then using the force of your hips and glutes to drive the kettlebell up to chest height.

For tips on how to do the perfect kettlebell swing, check out this article.

2. One Arm Half Snatch

The one arm half snatch is a full body kettlebell exercise that works multiple muscle groups at once while simultaneously getting your heart rate up and increasing your cardiovascular endurance. It begins similar to a kettlebell swing, except you’ll hold the kettlebell in one hand instead of two.

The kettlebell will swing back between your legs, but as it comes forward, you’ll pull the kettlebell up in front of your body as if you’re pulling up on a zipper and ultimately land with your arm straight up in the lockout position with your bicep next to your ear.

The pull up can be challenging, but a couple great points to think about are:

  • Pull your arm up close to your body - the further away your arm is, the more you’ll have to pull the kettlebell back in toward you to land in the lockout position and the most strain you’ll place on the forearm
  • Imagine that you’re trying to do a high pull with the kettlebell, but your arm just continues up until it is completely straight and locked out
  • Open your hand and release the grip on the kettlebell as the kettlebell passes about chest height - this will allow the kettlebell to turn around the wrist and land nicely in that top lockout position instead of flopping over onto your wrist and causing discomfort.

Once the kettlebell has landed in the top lockout position, drop your arm to what’s called the kettlebell rack position - your arm should be bent so that the kettlebell can rest in between your forearm and bicep, your elbow should be touching your midsection, the hand holding the kettlebell should be pulled in close to your body, and your knees should be locked out. This will set you up to hop the kettlebell back into the back swing to initiate the next half snatch. You’ll repeat the motion for 30 seconds on one side before switching to the next side.


3. Alternating Row

Begin by having two kettlebells right next to each other directly in between your feet. Sit your butt back and down and come into a high squat position. Make sure you have a nice arch in your back and that your chest is up. Place one hand on each of the handles of the kettlebells. Row one kettlebell up, bringing your elbow up alongside the body.

Place it back down on the ground and row the other kettlebell up, making sure your elbow stay right alongside your rib cage. Continue that motion for 30 seconds.

4. Goblet Squat

A goblet squat requires you to hold the kettlebell up at chest height during the duration of the movement. You can either hold it with the kettlebell wrapped up in between your forearms, or you can hold it with the kettlebell upside-down in what’s called the bottoms up position.

Keeping your chest tall and your feet about shoulder width apart, sink your butt down into a squat position so that your hips and your knees are in alignment, or (if you have the range of motion) with your hips sitting slightly below your knees. Inhale as you come down, taking about 3 seconds to descend, then exhale as you power yourself back up to standing. Repeat for 30 seconds.

Try out this great workout when you’re short on time and want a great full body workout!

Lauren Weiss is a personal trainer and group fitness instructor based out of Long Beach, CA. She specializes in kettlebell training and unconventional workouts and has been working with both types of fitness for over a year. Lauren has her BOLT Kettlebell Sport Certification through the USA Kettlebell League and has expertise working with kettlebells, barbells, dumbbells and several unconventional fitness tools. Lauren received her BA in Journalism and uses her writing expertise to craft thought-provoking articles about trending fitness, health & wellness topics. Follow Lauren on her websiteFacebook, and Instagram.

Main Photo Credit: Daoqian Lin/

Aug 18, 2016

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