30 Minute Full Body Kettlebell Workout | Supersets

30 Minute Full Body Kettlebell Workout | Supersets is a fun total body metabolic workout from Caroline Girvin. It is a kettlebell workout with tons of swings, so you are getting cardio with your strength work. This workout hits your lower body the hardest but she does hit every muscle in your upper body at least once. As the title indicates, each unique kettlebell exercise is superset with a single arm swing. There is no recovery between the exercise and the swing, but I had my 20 pound kettlebell nearby so I was able to quickly swap out kettlebells for the staple swing exercise. I really enjoyed this workout. It was a lot of fun.

This workout consists of 20 different exercises. Each exercise is superset with an alternating single arm kettlebell swing. Each exercise is done for 30 seconds. After your superset (two 30 second intervals done back to back), you get 30 seconds of recovery before moving on to the next superset. There is a timer in the in upper left hand corner of the screen, counting down your intervals and recoveries. Caroline previews the next exercise during the recovery. Also, at the end of the first exercise in the superset, she also previews the upcoming kettlebell swings.

30 Minute Full Body Kettlebell Workout | Supersets is 34:17 minutes; 1:15 minute intro, no warm up and 2:30 minute stretch. Caroline has a 5 minute full body warm up that you should do before starting this workout. Equipment: kettlebell(s) and a fitness mat. Caroline is using a 16kg/35 pound kettlebell. I used a variety of kettlebells, from 20 to 35 pounds. I always used my 20 pound kettlebell for the single arm swings.

  1. Goblet squat (holding KB by bell) (25# KB)
  2. Single arm kettlebell swing, alternate hands (20# KB)
  3. 30 second recovery
  4. Sumo squat, pulse once at bottom of squat (35# KB)
  5. Single arm kettlebell swing, alternate hands (20# KB)
  6. 30 second recovery
  7. Uneven lunge (stationary lunge, holding KB in same side hand as front leg) (25# KB)
  8. Single arm kettlebell swing, alternate hands (20# KB)
  9. 30 second recovery
  10. Repeat #7 on other side of body
  11. Single arm kettlebell swing, alternate hands (20# KB)
  12. 30 second recovery
  13. Staggered Romanian deadlift (single leg deadlift, hold KB in same side arm as leg that is working) (25# KB)
  14. Single arm kettlebell swing, alternate hands (20# KB)
  15. 30 second recovery
  16. Repeat #13 on other side of body
  17. Single arm kettlebell swing, alternate hands (20# KB)
  18. 30 second recovery
  19. Romanian deadlift (hold KB in both hands, do a traditional deadlift–both legs) (35# KB)
  20. Single arm kettlebell swing, alternate hands (20# KB)
  21. 30 second recovery
  22. Static curtsy lunges (stationary crossback lunge)(25# KB)
  23. Single arm kettlebell swing, alternate hands (20# KB)
  24. 30 second recovery
  25. Repeat #22 on other side of body
  26. Single arm kettlebell swing, alternate hands (20# KB)
  27. 30 second recovery
  28. Pass unders (alternating forward lunges, pass KB under front thigh while in lunge) (20# KB)
  29. Single arm kettlebell swing, alternate hands (20# KB)
  30. 30 second recovery
  31. Lateral lunge (stationary alternating side lunges, holding KB goblet style) (25# KB)
  32. Single arm kettlebell swing, alternate hands (20# KB)
  33. 30 second recovery
  34. Single arm bent over row (30# KB)
  35. Single arm kettlebell swing, alternate hands (20# KB)
  36. 30 second recovery
  37. Repeat #34 on other arm
  38. Single arm kettlebell swing, alternate hands (20# KB)
  39. 30 second recovery
  40. Overhead press (hold KB in both hands by bell) (25# KB)
  41. Single arm kettlebell swing, alternate hands (20# KB)
  42. 30 second recovery
  43. Single arm chest press (lay on mat) (20# KB)
  44. Single arm kettlebell swing, alternate hands (20# KB)
  45. 30 second recovery
  46. Repeat #43 on other arm
  47. Single arm kettlebell swing, alternate hands (20# KB)
  48. 30 second recovery
  49. Tricep diamond press (narrow chest press, done lying on the mat, hold KB by bell over chest) (20# KB)
  50. Single arm kettlebell swing, alternate hands (20# KB)
  51. 30 second recovery
  52. Squat to press (holding KB in both hands goblet style, squat and at top of squat do an overhead press) (20# KB)
  53. Single arm kettlebell swing, alternate hands (20# KB)
  54. 30 second recovery
  55. Squat to swing (traditional kettlebell swing alternated with a squat swing) (20# KB)
  56. Single arm kettlebell swing, alternate hands (20# KB)
  57. 30 second recovery
  58. Double arm kettlebell swing (30# KB)
  59. Single arm kettlebell swing, alternate hands (20# KB)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

4 thoughts on “30 Minute Full Body Kettlebell Workout | Supersets

  1. I have never done kettlebell workouts and just thinking about starting. What level weight do you recommend?

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    1. Hi Margaret–I am not a personal trainer so I am not qualified to tell you what weight you should be lifting. However, if you are already experienced with strength training and can lift heavy dumbbells without issue then I would start with a 15 pound kettlebell. Once you do some kettlebell workouts and get a better feel for them, you will probably want a larger variety of kettlebells. The kettlebells I use most frequently are my 15, 20 and 25 pound kettlebells. But I also use my 10 & 12 pound and 30 & 35 pound kettlebells. But those aren’t used nearly as often as the 15-25 pound kettlebells.

      If you are new to any kind of strength training then I am definitely not the person to be giving you advice on where to start with kettlebell training. As I already mentioned, I am not a personal trainer, just a home exerciser who reviews the workouts I do. I was already lifting weights for many years before I started kettlebell training. However, my first real kettlebell was a 15 pound kettlebell. That is where I started.

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