30-Minute Kettlebell Workout at Home | Total Body Strength & Conditioning

Tap in for a 30-minute full body kettlebell workout designed to build total-body strength, muscle endurance, and conditioning all from the comfort of your home.

This session combines strength training and cardio to help you burn fat, build strength, and improve your overall fitness.

🏋️ Equipment Used:
• Kettlebells: 12 kg (26 lb) & 16 kg (35 lb)
• Mat optional

⏱️ Workout Structure:
• Total Duration: 30 Minutes
• 30 Rounds
• 40 seconds work / 20 seconds rest
• Full body kettlebell strength & conditioning

This kettlebell workout targets legs, glutes, core, chest, shoulders, arms, and back, making it perfect for anyone looking to build strength and endurance at home. Adjust the kettlebell weight based on your fitness level and focus on controlled, powerful movements for maximum results.

✅ Benefits of This Workout:
✔ Full body strength training
✔ Improved conditioning & endurance
✔ Fat-burning kettlebell workout
✔ Minimal equipment, maximum results
✔ Home-friendly & time-efficient

Kettlebell Exercises:

0:00 Intro
1:18 Through Leg Walking Lunge + Lateral Raise
2:18 Side Lunge (R) + Row + Curl (L)
3:18 Side Lunge (L) + Row + Curl (R)
4:18 Crossover Elevated Push-Up
5:18 B-Stance RDL + Row + Squat (R)
6:18 Press + Thruster (R)
7:18 B-Stance RDL + Row + Squat (L)
8:18 Press + Thruster (L)
9:18 Skull Crusher + Leg Raise
10:18 Side Press + T-Rotation
11:18 Clean + Lunge + Twist (R)
12:18 Clean + Lunge + Twist (L)
13:18 3 Squat Pulses to Deep Squat
14:18 8 + 3X Press
15:18 Walking Row
16:18 Front Lunge to Press (R)
17:18 Front Lunge to Press (L)
18:18 Press + Glute Bridge March
19:18 Kneeling Upright Row Side to Side
20:18 Kneeling Curl to Press to Extension
21:18 KB Prayer Crunches
22:18 KB Drop & Drag Sit-Up
23:18 KB Hold + Deadbug
24:18 Cossack Squat + Front Press
25:18 3X Row + 3X Good Morning (R)
26:18 3X Row + 3X Good Morning (L)
27:18 Thruster to Extension
28:18 Side to Side Squat + Curl
29:18 2X Around the Waist + Upright Row
30:18 3X Row + 3X Swing