Who doesn’t want to get fit fast? A Minimalist Kettlebell Workout is the perfect way to get in shape, without having to spend hours at the gym. You can do these 5 kettlebell workouts anywhere – all you need is a kettlebell and some space. Minimalist Kettlebell Workouts are designed for busy people who don’t have time to exercise every day of the week.
The best part, you don’t need to be a kettlebell expert to get started if you’re still trying to solve the home gym vs gym membership debate.
Why choose a Minimalist Kettlebell Workout?
If you’ve spent some time training with no equipment or bodyweight-only workouts chances are you might be bored or ready to start challenging yourself with different training options. The kettlebell is the best low-cost investment due to its versatility and utility for not only strength but endurance.
Can you get ripped with kettlebells only?
Of course, you can! Abs are built in the kitchen but using a strength endurance tool like a kettlebell will go a long way to your efforts in getting lean.
Your garage gym ideas start here
If you’re looking for home gym ideas the best equipment for a home gym are kettlebells. The minimalist kettlebell workout methodology requires a single kettlebell to get started and as you get stronger and fitter you can add to your collection. When you’re ready to add to your collection I would suggest :
- More kettlebells to suit your strength goals
- Pull up bar and/or gym rings
- Trigger point therapy equipment like a massage ball & foam roller
- Light resistance bands for your warmups
- Skipping rope
- Floor mats (so you can drop weights or jump around, perfect for apartments)
If you are looking to take your garage gym ideas to the next level adding a squat rack, barbell and bumper plates will leave you more than ready to smash your fitness goals.
Can you build muscle with a home gym?
Kettlebells are a great way to improve lean muscle if you are new to fitness. By adding more kettlebells to your at-home gym you will be able to focus on rep ranges that will promote hypertrophy. Amour building complexes like cleans, presses and squats with double kettlebells are a great place to start. Let’s answer some more common questions about kettlebells:
Can you get a good workout with just kettlebells?
Absolutely, read on to discover 5 effective minimalist kettlebell workouts and a 66 day program you can complete with a single kettlebell!
How many days a week should you train with kettlebells?
That really depends, if you’re new to kettlebell training you should aim for doing enough to keep learning but not become fatigued to the point your technique suffers.
What if I only do kettlebell swings? Keeping the minimalist approach we can learn kettlebell skills by stages in order to safely being our journey. The beginning of our minimalist kettlebell workout journey can start with two movements;
Programs like Pavel Tsatsouline’s Program Minimum is a fantastic way to encourage “practise” when you first pick up a kettlebell. From there you can build skills over time like the;
These skills give you the option to complete further programs like Minimalist Easy Strength and Pavel’s Rite of Passage. In order to get the most out of your minimalist kettlebell workouts be sure to take your time to master technique before adding intensity.
Getting Started With Kettlebells
Before you begin you should screen yourself for any issues, limitations or injuries that may effect your ability to move well using something like the 10 Step Self Screen. If you find you have limitations or issues, you can use a resource like this Hip Hinge and Deadlift article to make sure you are ready to use kettlebells safely.
Once you know what you need to work on, you can then start training, making sure you begin your minimalist kettlebell workout with a warm up like this:
Complete as many rounds as possible in 10min:
- Kettlebell Floor Press x5 e/s
- Get Up to Post x5 e/s
- Kettlebell Halos x5 e/s
- Hip Prying x 30sec
- Hip Hinge Patterning x20
- Kettlebell Deadlift x10
- Single Leg Deadlift x5 e/s
If required, spend more time on individual movements or extend your warm up time to get the body ready for activity.
Day 1 – EMOM
Every minute on the minute for 20 minutes complete
Be careful, this might seem like an easy workout but if you complete all 20 rounds, that’s a 300 swing total for day one of the program. If you’re new to kettlebells, don’t be afraid to use this time to practise any drills in the tutorial to sharpen your skills.
Day 2 – AMRAP 30
Complete as many rounds as possible in 30 minutes of:
1 Get Up e/s
Focus on technique and resting as little as possible but as much as you need to maintain perfect form.
Day 3 – Chipper 60
Complete all reps of every exercise for time. Exercises can be done in any order and repetitions in order to complete the workout.
60 Lunge Row
60 Kettlebell Deadlift
60 Leg Raises
60 Kettlebell Swings
Day 4 – 100 Club
Complete all reps of each exercise for time. Exercises must be done in order.
100 Half or Tall Kneeling Press (50 e/s)
100 Kettlebell Swings
Day 5 – AMRAP 45
Complete as many rounds as possible in 45 minutes of:
1 Get Up e/s
20m Loaded Carry
These workouts are the first week of minimalist kettlebell workouts from my Kettlebell66 program. If you’d like to access the whole program, purchase a copy of The Minimalism Effect or sign up to training here.