Quick Kettlebell Circuit Workout

circuit workout

When it comes to at-home workouts, I really like doing circuits. Circuit workouts are quick and effective, so they’re great for people who don’t have a ton of time to exercise. A circuit workout is also a good option when you don’t have access to a lot of equipment.

If you’re going to invest in one piece of equipment for at-home workouts, a kettlebell is one of the best options. You can do tons of different exercises with kettlebells, and they’re easy to store.

For this circuit workout, all you need is one moderately heavy kettlebell. It only takes about 12 minutes from start to finish and it works your whole body — especially the glutes, the legs, the core, the arms, and the chest.

Let’s get into it!

The Warm-Up

I forgot to record the warm-up for this workout (again, I know, I’m the worst), but do two sets of these three movements before you get started:

  • Bodyweight hip hinges
  • Bodyweight squats
  • Prone cobras

I break down the bodyweight hip hinges and prone cobras in this post. If you need help with the bodyweight squats, check out this video.

The Workout

Once you’ve finished hte warm-up, you’ll be ready for the workout. It’s comprised of these four movements, performed back-to-back with little-to-no rest in between. Rest for 60-90 seconds between sets and perform four total.

Goblet Cleans

To do these, start like you would to perform a bodyweight squat — standing up straight with your feet hip-width apart and toes facing forward.

Place the kettlebell between your feet. Squat down and grasp the top of the kettlebell in the middle of the handle with both hands.

Push through the floor to straight your legs and bring the kettlebell up toward your chest, adjusting your hand position you’re gripping the kettlebell handle on either side. Release the kettlebell as you squat back down toward the floor.

If this is too challenging for you, just do goblet squats with the kettlebell. you could also just do bodyweight squats if you don’t have a kettlebell handy.

Dolphin Push-ups

Start in dolphin pose — this is basically downward facing dog with your forearms on the ground instead of your hands. Bend your knees as much as necessary to be able to hold this position.

Once you’ve comfortable, press into your hands and straighten your arms so you’re in downward facing dog pose. Then, bend your elbows and tap them back on the ground before straightening them out once again.

Kettlebell Swings

I’ve talked about kettlebell swings a lot on the blog, so I won’t go into too much detail here. Just remember that this is a hip-hinging exercise.

Your hips need to go back toward the wall behind you. Don’t do the awkward squat-to-front-raise combo that a lot of people accidentally do when they’re trying to kettlebell swing.

If you don’t have a kettlebell, you could swap this exercise out for bodyweight hip hinges or single-leg toe touches.

Ankle Tap Push-ups

I love these because you get a little break and a chance to stretch your shoulders between each push-up!

After you perform a push-up, send your hips up toward the ceiling and reach between your legs to touch your ankle with the opposite hand (touch your left ankle with your right hand and vice versa).

Bend your knees as much as necessary to reach your ankle. Don’t be afraid to do the push-ups with your knees on the ground, either.

Circuit Workout Video Breakdown

If you need more help doing any of these exercises, this video will give you some extra guidance:

If you give this workout a try, I’d love to hear about it. Please let me know in the comments down below!

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