You only need 1 kettlebell and 5 moves to build muscle all over, strengthen your core and boost your metabolism (2024)

Working out at the gym can be a great way to develop core strength and build muscle all over your body, butit’snot the only way. Instead, you can use this five-move routinedevelopedby a HYROX Master Trainer to build full-body strength —and all you need is a kettlebell.

These weights are a staple at most gyms and fitness centers, but investing in one of thebest kettlebellscan be a great way to add strength training to your home workouts, especially ifyou’retight on space, as you can pick up an adjustable version that combines several loads.

Then, with a kettlebell by your side,you’llbe ready to take on this exclusive workout from HYROX Master Trainer Jake Dearden.Don’tworry ifyou’venotjoined a HYROX racebefore —this short workout is designed for all levels andis arrangedby the number of repetitions you need to do.

Despite only needing a single weight,you’llraise your heart rate, work muscles all over your body, and boost your metabolism.And,according to Dearden:“[kettlebells’] versatility makes them perfect for full-body workouts, even with limited space at home.”

Jake Dearden

Jake Dearden is a fitness coach for 247 Represent, HYROX Master Trainer, and a HYROX Open and Pro World Record Holder.

How to do Jake Dearden’s five-move kettlebell workout

The routineis arrangedas a five-move circuit,where the aim isto hit a specific amount of reps per exercise. Generally,you’relooking to do 12 reps on each round, except for the bent-over rows, where you want to do6reps on each side (right and left).

We often recommend high-intensity resistance training (HIRT) workouts, where the aim is to do as many reps as you can in a specific time. However, for Dearden’s session, you want to focus on your form to hit the correct muscles and avoid injury. But that’s not the only benefit.

“[These] kettlebell exercises engage different muscles and require increased wrist motion, allowing youto effectively build strength through progressive challenges. They are ideal for enhancing power and explosiveness with exercises such as swings,”Dearden explains.

1. Single-leg Romanian deadlift

This variation on theRomanian deadlift(RDL) is a great way to work your upper and lower body while engaging your core for balance. Dearden recommends using a heavier weight if you have one tohandas this will challenge your muscles.

• Stand with your feet hip-width apart, and hold the kettlebell in the hand opposite to the leg you are performing the RDL on.
• Shift your weight onto your primary foot, lifting your supporting foot slightly off the ground behind you. If you struggle withbalanceyou can use a rack or even a wall to lean on for support.
• Begin to hinge at your hips, sending your elevated leg back in line with your body. The elevated leg should remainstraight,or with a slight bend in the knee.
• Lower the kettlebell towards the ground, keeping it close to your body, going as low as your mobility allows. Your torso should lower as your supporting leg lifts, keeping your back straight and chest open.
• Standall the wayup by squeezing your glutes and hamstrings and return to the starting position.
• Repeatandonce you have performed 12 reps, switch legs.

2. Double kettlebell overhead press

Although this moveis designedfor two weights, you can adapt it if you only have a single kettlebell to hand;justdo 12 reps on one side, then repeat for the otherside. However many weights you use, aim for a loadthat’llbe a challenge by your last few reps.

• Stand with your feet hip-width apart. Hold each kettlebell by the handle in each hand at your shoulders, with your palms facing in and your elbows bent,thekettlebells should be rackedon your shoulders.
• Press the kettlebells overhead, rotating your hands sothat yourpalms face outstraighteningyour elbows completely. Ensure to keep your core engaged and hips tucked to avoid arching your lower back as you lift your arms.
• Slowly bend your elbows to lower the weightsback down, andreverse the motion to the starting position.

3. Goblet squats

According to Dearden:“For this [squat variation], you can hold the kettlebell either by the handles or the bell, whichever feels more comfortable. Try to aim for a heavier weight.”

• Stand with your feet slightly wider than hip-width apart, toes slightly turned out, holding your kettlebell in both hands at your chest.
• Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.
• Drive through your heels to stand, and squeeze your glutes at the top.That’sone rep.

4. Bent-over row

“You can perform these as a single-armexercise,or with two kettlebells using both arms to make it slightly more challenging,”explains Dearden. Ifyou’renew to this move,you’lluse a similar technique to thedumbbell bent-over row, demonstrated n the video above.

• Hold a kettlebell in one hand. Step the opposite leg forward and bend your knees into a shallow lunge. Hinge forward at the hips to ensure your torsois angledtoward the floor and your back stays flat.
• Keep your body in this position, lift the kettlebell to chest level, and keep your elbow close to your side.
• In a controlled motion, lower the dumbbellback downto the starting position.That’sone rep.

5. Kettlebell swings

The kettlebell swing is a classic move that works your whole body and raises your heart rate. Asyou’llbe swingingthe weight behind and in front of you,it’llchallenge your stabilitytoo, engaging your core to build mid-body muscle. The aim is to“choose a weight that feels very challengingbutyou can ensure you get high enough on the swing,”says Dearden.

• Stand with your feet shoulder-width apart, gripping the top of the kettlebell handle with both hands.
• Bend your knees slightly, then hingeforwardat the hips to swing the kettlebell between your legs.
• Stand back up, using the momentum from your hips to swing the weight to chest height.That’sone rep.

More from Tom’s Guide

• I did 100 kettlebell swings a day for a week — here’s what happened
• 5 best kettlebell exercises for beginners
• You only need 1 kettlebell and 6 moves to build full-body muscle with this strength-training workout