30 Minute Kettlebell Workout for Women

kettlebells workout
*Collaborative Post

What can you really do in 30 minutes? But then again, you’re busy and don’t have time for a 2-hour workout. Welp… Might as well give it up altogether and lie on the couch, it’s better than wasting time on a workout that does nothing.

Wrong! 30 minutes is plenty of time and it can be super effective but you need to be strategic about it. Being crunched for time is no excuse to become a couch potato because 30 minutes is far better than nothing.

Set 30 minutes aside, grab a kettlebell and watch your body transform!

 30-Minute Workout Structure

This is a structured plan, which is something that’s necessary if you only have 30 minutes to spare.

Warm-Up (5 minutes)

Before you start exercising, it’s very important to warm up your body. It will get the blood flowing to the muscles and it will prepare your joints for the workout you’ll be doing.

Upright External Rotation and High Knees

You’ll start your warm-up with arm rotations and this will loosen up your shoulders. Follow this with high knees, which is an excellent exercise that gets your heart pumping and your legs ready for whatever is coming next.

Bird Dogs and Straight Leg Kick with Twist

Your core comes next because you need to warm it up, too! Bird dogs will engage your core and improve balance, and you’ll follow them with straight leg kicks with a twist to activate hip flexors and obliques.

Now you’re done and you’re ready for the main part of the workout!

Main Workout (20 minutes)

The next 20 minutes of your life will kick your butt but, hey, it only lasts 20 minutes, right?

Kettlebell Swings

This is a powerful exercise that will target your glutes, hamstrings, and core.

Stand with your feet shoulder-width apart and hold the kettlebell with both hands in front of you. Bend your knees a little, hinge at the hips, and then swing the kettlebell between your legs. Then, explosively push your hips forward and swing the kettlebell up to your shoulders.

You might feel this one in your wrists, and if that happens, wrist wraps will help prevent injuries and they can prevent the strain from occurring.

Do 12-20 sets per rep, 5-6 sets with a 30-second rest between sets.

Goblet Squats

Goblet squats are next, and they’ll target core, quads, and glutes.

Hold the kettlebell close to the chest with both hands and point your elbows down. Your feet should be a bit wider than shoulder-width apart. Squat by bending your knees and pushing your hips back. Your chest needs to stay up and your back should be straight.

Go as low as you can (it should be comfortable), then go back up.

12-15 reps per set for these, 4-5 sets with 45-second rest in between.

Single-Arm Rows

Your upper back and shoulders will love these! You won’t because, well, you’ll feel that burn, but you’ll love the results!

Put the kettlebell on the floor next to your right foot and place your left hand on a bench or your knee for support. Bend forward at the hips. Pick the kettlebell up with your right hand with your back being flat.

Pull the kettlebell towards your rib cage and squeeze your shoulder blade at the top of the movement. Lower it back down but do so with control. Repeat on the other side.

Do 10-12 reps per arm, in 4-5 sets. Rest for 45 seconds in between the sets.

Kettlebell Presses

These are an excellent way to make your shoulders stronger and more stable.

Hold the kettlebell at shoulder height with your palm facing in and keep your elbow close to the body. Extend your arm completely and press the kettlebell over your head. Keep your core engaged and don’t arch your back.

Lower the kettlebell back down in a controlled way. You can do this with just one arm or with both.

Do 10-12 reps per set, 4-5 sets, and rest for 45 seconds between sets.

Cool Down (5 minutes)

The most intense part is over, all that’s left now is to cool down!

Cobra to Child’s Pose and Lying Side Quad Stretch

Cobra pose is first up – stretch your abs and chest, then go into child’s pose to relax your back and shoulders. Finish your workout with a lying side quad stretch to loosen up your thighs.


Can beginners use kettlebells?

They sure can! Kettlebells are some of the most versatile pieces of equipment you’ll find and they can easily be adjusted to suit anyone’s fitness level. Literally anyone’s – if you’ve never worked out at all, you can still use kettlebells.


Didn’t think you could do so much in 30 minutes, right? That’s understandable because we’re bombarded with workout plans and routines that take at least an hour to do.

That’s not to say you shouldn’t work out for an hour, but if you’re busy and you can’t squeeze in a workout that lasts for that long, it’s fine – 30 minutes can do the trick! Well… More than a trick, there’s enough time to do an entire, comprehensive workout in only half an hour. Go figure!

*This is a collaborative post. For further information please refer to my disclosure page.

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