"Simple is best": Use this trainer’s 30-minute kettlebell workout to build full-body strength with just five moves

If you don’t have much time to exercise, simple but effective workouts should be your first port of call.

These are the speciality of ACE-certified PTPioneer trainer Amanda Capritto, who has shared a five-move kettlebell workout for Fit&Well readers to try.

"It’s straightforward and simple, which is great for beginners," she says. "Often, people who are new to exercise feel overwhelmed by the sheer amount of fitness information out there and wind up doing workouts that are too complex or not specific to their goals.

"Simple is best for beginners, and I’d argue even for most people with a long training history—depending on their specific performance goals—too."

How to do trainer Amanda Capritto’s kettlebell workout

• Goblet squat 3x8-15
• Russian kettlebell swing 3x8-15
• Bent-over single-arm row 3x6-10 on each arm
• Kettlebell deadlift 3x8-15
• Biceps curl 3x6-10

Perform the exercises above as straight sets. This means you will complete all three sets of each exercise before moving on to the next, resting between sets.

"Ideally, you would have access to multiple kettlebells so you can lift heavy for every exercise," says Capritto. "If you only have one kettlebell, you can switch up the rep ranges to achieve a muscle-building stimulus.

"For instance, everyone can deadlift much more weight than they can curl, so it would make sense to do higher-rep sets of deadlifts than biceps curls if you just have one [light] kettlebell."

Kettlebell sets

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1. Goblet squat

Sets: 3 Reps: 8-15 Rest: 60 seconds

• Stand with your feet shoulder-width apart, toes pointed slightly outwards, holding a kettlebell in both hands close to your chest.
• Keeping your back straight, bend your knees to lower your hips towards the ground.
• Lower yourself as far as you can while keeping your chest up, then drive through your feet to return to the starting position.

2. Russian kettlebell swing

Sets: 3 Reps: 8-15 Rest: 60 seconds

• Stand with your feet slightly wider than shoulder-width apart, holding a kettlebell in both hands in front of your hips with palms facing you.
• Keeping your back flat, hinge at the hips to bend over and allow the kettlebell to hang between your thighs.
• Drive your hips forward to propel the kettlebell upwards in an arc to eye level. Your arms should remain straight throughout.
• Allow the kettlebell to fall back between your thighs, then repeat.

3. Bent-over single-arm row

Sets: 3 Reps: 6-10 on each arm Rest: 60 seconds

• Start in a staggered stance with your right foot forward, then hinge at the hips to bend over until your torso is almost parallel with the ground.
• Hold a kettlebell in your left hand, with your arm extended down.
• Retract your shoulder blade (think about setting it back and down), then row the kettlebell towards the bottom of your rib cage by driving your elbow upward.
• Pause for a second at the top of the rep, then control the kettlebell back to the starting position.
• Once you’ve completed all repetitions on one arm, switch sides and repeat.

4. Kettlebell deadlift

Sets: 3 Reps: 8-15 Rest: 60 seconds

• Stand with your feet shoulder-width apart, holding a kettlebell in both hands in front of your hips with an overhand grip.
• Keeping your back flat, hinge at the hips to bend over and lower the kettlebell towards the ground. When it reaches roughly your knees, bend your knees to lower it to the floor. The kettlebell should stay close to the front of your legs at all times.
• From here, squeeze your glutes as you reverse this motion to return to the starting position.

5. Biceps curl

Sets: 3 Reps: 6-10 on each arm Rest: 60 seconds

• Stand upright holding a kettlebell in your right hand by your side
• Curl the kettlebell up to your shoulder, pause for a moment at the top of the rep and squeeze your biceps, then control it back to the starting position.
• Once you’ve completed all repetitions on one arm, switch sides and repeat.

Benefits of kettlebell training

Effective kettlebell training shares all the same benefits as strength training in any other form, whether that’s a full-body workout with dumbbells , barbells or resistance machines at the gym. It can help you increase your strength, build muscle, boost bone density and improve your body composition.

But, thanks to its unique design, it offers plenty of bonus benefits too.

"Kettlebell training is great for developing coordination, balance, and stability," Capritto says. "The way kettlebells are designed makes the lifting experience different from lifting dumbbells or barbells with weight plates, which are much more balanced in nature."

The handle of a kettlebell is away from its center of mass, making it an excellent choice for dynamic, power-boosting moves like swings, cleans and snatches. During these exercises, the bell is constantly pulling you off balance, which can "enhance muscle fiber recruitment, particularly in the core," according to Capritto.