One Kettlebell, Seven Moves, Serious Results

In the world of fitness, more isn’t always better. Long workouts with fancy equipment might seem impressive, but sometimes, all you need is a single kettlebell and a little motivation to break a sweat and challenge your entire body.

Fitness trainer and global sensation Kayla Itsines proves this point with her efficient full-body kettlebell workout — a routine that packs strength, cardio, and core work into just seven simple moves.

Whether you’re tight on time, low on equipment, or simply looking for a versatile workout that gets results, this routine hits the mark. All you need is one kettlebell (or a few in varying weights, if available) and a small space to move.

The Workout
Itsines’ kettlebell routine is built to work your entire body — targeting your legs, core, arms, and shoulders — while keeping your heart rate elevated for a true full-body burn.

You’ll perform each move for a set number of reps, adjusting for alternating sides where necessary. There’s no fixed rest time, but short, intentional breaks between exercises are encouraged to maintain intensity.

Depending on your schedule and fitness level, you can complete one round or aim for two to three rounds for a greater challenge.

Here are the seven moves:

Kettlebell Swing – 10 reps

Goblet Squat – 10 reps

Romanian Deadlift – 10 reps

Bent-Over Row – 16 reps (8 each side)

Overhead Press – 8 reps

Standing Oblique Crunch – 20 reps (10 each side)

Alternating Reverse Lunge – 16 reps (8 each side)

Strength Meets Cardio
The beauty of this workout lies in its efficiency. In less than 20 minutes, you can hit all major muscle groups, elevate your heart rate, and ignite your metabolism — all without stepping foot in a gym.

For beginners, the workout is easy to modify: use a lighter kettlebell, reduce reps, or take more rest between exercises. More advanced exercisers can ramp up intensity by using heavier weights, increasing reps, or shortening rest periods to push endurance and strength.

The Takeaway
Kayla Itsines’ kettlebell workout proves that fitness doesn’t need to be complicated to be effective. Whether you’re starting your fitness journey or just need a quick, powerful sweat session, this workout delivers.

So grab your kettlebell, carve out a bit of space, and get moving — your body (and schedule) will thank you.