Top 8 Beginner Kettlebell Exercises for Women

Last updated March 1st, 2021

smiling avocado

We partner with some awesome companies that offer products that help our readers achieve their health goals! If you purchase through our partner links, we get paid for the referral at no additional cost to you! Read our disclosure for more info.

If you’re anything like me, you give the kettlebells in the corner of the gym a once-over and think “I wouldn’t know the first thing to do with that…” Let’s change that with these beginner kettlebell exercises for women!

Using kettlebells to workout is not a new thing. People have been swinging them around to get fit for hundreds of years!

There’s a reason people are so obsessed with kettlebell training. It will give you a total body workout while burning an average of 400 calories in less than 30 minutes.

What’s not to like about that?

The coolest thing about kettlebells is that that you end up using more of your stabilizer muscles than regular weight training, which means you burn more calories and your core gets an amazing workout.

You also use muscles you weren’t even aware you had before. You’ll get great cardio while you’re doing it because you use so many more muscles than you do with any other type of strength training.

We’ve chosen eight kettlebell routines for beginners that are going to get you in great shape safely. Proper form is essential, so take it slow at first.

1. Kettlebell Beginner Workout by Tone It Up

If you are a total newbie to kettlebell training, start with this great workout. It’s only 10 minutes long and the instructor goes over the basics of body mechanics so you don’t hurt yourself.

Usually, when people first start using a kettlebell, they do big wild swings that can seriously damage body parts and anything breakable within the vicinity of their workout space.

Work out with both exuberance and caution until you’re comfortable with the weight.

You’re still going to get a decent full-body toning with this routine, but there isn’t a lot of cardio involved. It’s a really good video to get into the swing of things.

2. Fitness Blender’s Beginner Kettlebell Workout – Kelli’s Kettlebells Routine for Total Body Toning

Fitness Blender videos are seriously the best. They don’t have music, so you can listen to whatever gets you pumped up! They also show you exactly what exercise you’ll be doing before you start doing it, along with a verbal explanation.

This 33-minute video is great for beginners, but even more advanced exercisers are going to feel the burn. You will be sore after this.

Fat-blasting cardio is included, along with a warm-up and cool-down, so it’s a well-rounded workout.

If you are a person who is always straightening things or likes making lists, you should check out other Fitness Blender workouts. Their videos are incredibly organized.

You’ll see what I mean when you watch it.

3. Kettlebell Workout for Beginners | ZuzkaLight.com

Zuzka has fabulous arms! You can see exactly what muscles are being worked out with each movement because she’s so ripped. Believe it or not, it’s very helpful.

This clocks in at around 12 minutes, but you’ll still get a great workout. You’ll notice that with kettlebells, you get a little breathless even if you’re focusing on strength exercises. It’s what makes them so great!

Kettlebell videos can get a little boring because most of them do the same movements. There are some cool exercises in here that are creative and incorporate muscles your other workouts might not get to.

4. 30 Minute Beginner Kettlebell Instructional Workout

If you’re looking to ease in to kettlebell training, try this 30-minute workout. She goes nice and slow so you can get the basics down, and reminds you to watch your form regularly.

Don’t let the calm, relaxed pace fool you, though. You’ll get sweaty and your muscles are going to ache when you’re done.

There’s also a nice warm-up and cool-down with stretches for a well-rounded workout. The instructor is excellent and knows her stuff. 

5. Kettlebell Fat Burn | 30 Minute Full Body Beginner Strength Home Workout with Warm Up

Pahla Bowles videos always feel like you’re working out at your neighbor’s house, but she really knows her stuff. She focuses on helping you get long, lean, and activating your core.

If your metabolism needs a boost, this 30-minute workout is going to help with that. She does both a warm-up and cool-down, and recommends the use of a lighter weight kettlebell and lots of quick reps.

Her videos are easy to follow and she encourages you through it all with a friendly smile. Her excitement about what she does is infectious and makes it a little more fun than other videos.

6. 25 Minute Kettlebell Tabata Workout for Fat Burning and Strength

If you love Tabata or HIIT training, you’re going to love this 25-minute workout. If you’re already in decent shape, but have never used a kettlebell before, this is the perfect video for you.

For those of you who’ve never heard of Tabata, it’s interval training. You work out in four-minute segments, which consist of 20 seconds of intense exercise, 10 seconds of rest, then repeat eight times.

After each segment you get to take a well-deserved break. Tabata training makes a workout go by fast, which is great for people who get bored when they exercise. 

7. Basic Kettlebell Workout for Beginners

The instructor Kelsey is adorbs and super perky. She makes the workout fun and fresh, even if you’ve done many of the moves before.

This is a quick 8-minute workout that will get your heart rate up and give you lean, toned muscles. There’s no warm-up or cool-down, but you can do that yourself if you need it.

There’s also very little instruction, but the moves are easy and you’ll get the hang of them quickly. She also gives regular reminders about form, which is helpful when you swing a weight around like Babe Ruth at bat.

8. 25 Min Beginner Kettlebell Workout for Fat Loss – Kettlebell Workouts for Beginners Men & Women

The great thing about this 30-minute video is that you can use it even after you get comfortable with the kettlebell. There are two instructors; one demonstrates the exercise for beginners, while the other shows you the more advanced version.

They both do a quick workout preview before you start, so you know exactly what you’re going to be doing and don’t have to fast forward through the video to figure it out.

Even the warm-up and cool-down portions are shown for both fitness levels.

If you enjoyed this article on beginner kettlebell exercises for women or have any questions, please leave them in the comment section below!

Cathy Dean

Hey y’all. My name is Cathy, a former junk-food loving carb-aholic turned nutrition and fitness enthusiast. Here at Avocadu, we believe that a nutrient-rich diet is EVERYTHING when it comes to your health and well-being. Our motto is “Healthy from the Inside Out”! As a Certified Keto Coach, I specialize in teaching others how to lose weight through healthy, low-carb eating.

Get the FREE 21-Day Training Guide!

weight loss challenge

Jumpstart your weight loss with this FREE fast fat loss training!

Leave a Reply

Your email address will not be published. Required fields are marked *

2 replies on “Top 8 Beginner Kettlebell Exercises for Women”

Thank you so much for your blog video., I’ve been following your tips on what types of workouts to perform and you’ve improved my understanding of fitness goals immensely!

Great stuff, I previously wrote on my blog on this topic and studied the topic in detail. I want to say that you’ve got a super guide.

Hey, y’all! I’m Cathy!

I’m SO excited you’re here! I’m super passionate about nutrition, and specialize in teaching others how to lose weight through healthy, low-carb eating. Here at Avocadu, we believe in quality over quantity and that diet is EVERYTHING when it comes to your health and well-being. In short, we believe in being healthy from the inside out. Learn more

AD Block

AD Block 2

yoga pose with jeans

Free 21-Day Fat Loss Challenge Training

Get the Free "lite" version of our 21-Day Fat Loss Challenge

GET MY COPY NOW!