Single Kettlebell Workout: Follow-Along (One Bell, Full Body)
A single kettlebell workout you can follow along at home — one bell, full body. Video, weight guide, and a 3-day/week plan. AMRAPs, EMOMs, circuits, and strength sessions with video on each one.
Looking for a single kettlebell workout? One bell, full body — hinge, squat, push, pull, and core. The follow-along below is a 20-minute AMRAP: two-handed swings, goblet squats, overhead press, single-arm rows, and push-ups. You do not need a matching pair for the sessions on this page.
Brand new to the hinge? Start on the beginner kettlebell workout hub first, then come back here. Prefer a leaner three-move clock on Day 3? Use the 20-minute single-bell AMRAP in the plan below.
Your single kettlebell workout
20-minute AMRAPone kettlebellfollow along with video
This is the session most people should run when they want a real single kettlebell workout — one bell, full body, timed. Complete 20-minute AMRAP — as many clean rounds as possible. Full page: 20-Minute Single-Bell Workout.
Sets, reps, and rest
- 1.Two-Handed Swings(10)
- 2.Goblet Squats(10)
- 3.Two-Handed Overhead Press(10)
- 4.Single-Arm Rows(5/side)
- 5.Push-Ups(10)
Rest only as needed between stations. Form over a reckless round count — stop a station early if the hinge collapses.
Watch @jeremyfunctionalfit do this single kettlebell workout, then run the same stations yourself.
Single kettlebell weight guide
Pick a bell you can swing for 10 unbroken reps and still press or squat with good form. Go down 4 kg if form breaks; go up 4 kg when the hinge stays clean for the full clock.
| Who | Start with | Go up 4 kg when… |
|---|---|---|
| Women / lighter frame | 8–12 kg (18–26 lb) | Press and squat stay clean |
| Most people | 12–16 kg (26–35 lb) | Hinge stays clean for full 20 |
| Stronger / men | 16–20 kg (35–44 lb) | Form holds under fatigue |
Same bell all week. If press or squat collapses mid-AMRAP, drop 4 kg before chasing more rounds.
3-day single kettlebell plan (week 1)
Train three days with a rest day between sessions. Same kettlebell all week. If the swing hinge is still messy, spend a few sessions on the beginner kettlebell workout hub before Day 1.
- Day 120-Minute Single-Bell Workout — 20-minute AMRAP (the follow-along above). Stop a station early if form collapses.
- Day 2Rest. Optional: 5–10 minutes of unweighted hinge practice.
- Day 320-Minute Single-Bell AMRAP — leaner 3-move clock (swings, press, lunges), video on the page.
- Day 4Rest.
- Day 5Full-Body Single-Bell Circuit — 3–4 clean rounds, video on the page.
- Day 6–7Rest. Start week 2 with the progression below.
How to progress after week 1
- 1.Weeks 2–3: keep single-bell-amrap, 20-min-simple-amrap, and kayla-full-body as your three weekly sessions. Add clean density or go up 4 kg only when the hinge stays quiet.
- 2.Week 4+: swap one day for a denser clock from the 20-minute or 10-minute hubs — e.g. 20-min-complex-amrap or 10-min-emom. Optional practice protocol (not HIIT): Simple & Sinister only after the hinge is solid. Longer calendar: the 4-week single kettlebell plan.
- 3.Brand new? Beginner first. Small living room? Apartment. Standing-only? Standing. Strength emphasis? Strength.
More single-bell kettlebell workouts (36)
- 20-Minute Single-Bell Workout20 min
- 20-Minute Single-Bell AMRAP20 min
- 20-Minute Kettlebell Complex20 min
- Beginner Kettlebell Workout3–4 rds
- Beginner 20-Minute Circuit20 min
- Simple & SinisterS&S
- Full-Body Single-Bell Circuit3–4 rds
- 10-Minute EMOM10 min
- 10-Minute Kettlebell Workout10 min
- 10-Minute AMRAP10 min
- 10-Minute Swing & Press EMOM10 min
- 15-Minute Full-Body EMOM15 min
- 15-Minute Snatch & Windmill15 min
- 20-Minute Kettlebell Circuit20 min
- 20-Minute Snatch Circuit20 min
- 5-Round Core Workout5 rds
- Single-Bell Core Strength5 rds
- Get-Up EMOM + Halo AMRAP30 min
- 30-Minute Single-Bell EMOM30 min
- 20-Minute Split Squat EMOM20 min
- Backyard Strength6 rds
- 20-Minute Rows & Snatch20 min
- 15-Minute Swings & Rows15 min
- Snatch & Windmill Complex10 rds
- Snatch Squat Press Complex3–5 rds
- Deadlift Complex EMOMEMOM
- 40/20 Full-Body Circuit4–5 rds
- Swing, Deadlift, Squat4 rds
- Outdoor Functional Strength4 rds
- Backyard Kettlebell Strength4–5 rds
- Build Muscle5–6 rds
- Core-Focused Full Body4–5 rds
- Swings, Curls & Press5–7 rds
- 20-Minute Gorilla Rows & Curls20 min
- Clean, Press & Thruster3–5 rds
- 16-Minute EMOM16 min
Kettlebell exercises in these workouts
- Kettlebell Around the World
- Kettlebell Clean
- Kettlebell Deadlift
- Kettlebell Figure 8
- Kettlebell Goblet Squat
- Kettlebell Halo
- Kettlebell Lunge
- Kettlebell March
- Kettlebell Press
- Kettlebell Push-Up
- Kettlebell Renegade Row
- Kettlebell Row
- Kettlebell Snatch
- Kettlebell Swing
- Kettlebell Thruster
- Kettlebell Turkish Get-Up
- Kettlebell Windmill
Related kettlebell workouts
FAQ
- Can you get a full workout with one kettlebell?
- Yes. The follow-along 20-Minute Single-Bell Workout at the top of this page covers hinge, squat, push, pull, and core — swings, goblet squats, overhead press, rows, and push-ups. Use the weight table and week-1 plan below. Most sessions here are built the same way.
- What weight should I use for single kettlebell workouts?
- A bell you can swing for 10 unbroken reps and still press or squat with good form. Most people stay on 12–16 kg; women often 8–12 kg; stronger athletes often 16–20 kg. Use the weight table on this page. Go down 4 kg if form breaks; go up 4 kg when the hinge stays clean for the full clock.
- Do I need two kettlebells eventually?
- Not for these sessions or the hero follow-along. Two bells help for double swings or heavy rows later. Start with one; add a second only when you want matching pairs.
- Are single kettlebell workouts good for beginners?
- Yes. Start on the beginner kettlebell workout hub first, then run the hero 20-Minute Single-Bell Workout on this page. Short AMRAPs and circuits here stay one-bell friendly.
- How often should I do single kettlebell workouts?
- Three days a week, with a rest day between sessions. Follow the week-1 plan on this page (single-bell AMRAP → rest → 20-min simple AMRAP → rest → full-body circuit). Same kettlebell all week.
- How do I progress a single kettlebell workout?
- Weeks 2–3: keep single-bell-amrap, 20-min-simple-amrap, and kayla-full-body as your three weekly sessions — add clean density or 4 kg only when the hinge stays quiet. Week 4+: swap one day for a denser clock from the 20-minute or 10-minute hubs (e.g. 20-min-complex-amrap or 10-min-emom). Simple & Sinister only after the hinge is solid. Longer calendar: the 4-week plan.