15-Minute Full-Body Kettlebell Workout

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Hi, guys!

Here’s a quick yet high-intensity kettlebell workout that will challenge your entire body in a short amount of time. The Kettlebell Swings will get your heart rate up and engage your muscles from head-to-toe while the Sumo Deadlift High Pulls (SDHP) and Push-Ups will give your upper body a serious workout. Hey, you might just be surprised how much of a workout you’ll get in 15 minutes! Happy sweating!

15-minute kettlebell workout

Wearing: Women’s Distance Long Sleeve Running Shirt // Women’s Streaker Running Capris // Women’s Glycerin 13 <— on sale for $80! 

How to do this workout: After warming up, set a timer for 15 minutes. Start by performing 21 Kettlebell Swings. Once you finish, move immediately to the SDHP. Perform 15 reps and then 9 Push-Ups. After you’ve completed all three exercises, start at the beginning with 21 Kettlebell Swings once again. Continue to repeat the circuit until 15 minutes is up. The goal is to move from one exercise to the next without rest, but listen to your body and take breaks as needed.

Movement demo videos: Kettlebell Swings, Sumo Deadlift High Pulls, Push-Ups (or Modified Push-Ups)




  1. Do you have a suggested weight and/or brand of kettlebells to start with? I know it’s highly individual, but for someone of medium fitness level. I’ve used them before in classes/gyms, but it’s been a few years and I don’t remember what weights I used. I’d like to order one to start.

    1. I really like cast iron kettlebells (like these ones: http://rstyle.me/n/b5ie6db5itf) because that’s what we use at CrossFit, but they’re also really durable. I typically use a 35- or 44-pound kettlebell for most workouts, but you could totally start with one in the 15 to 20-pound range and work your way up. You can always go heavier! 🙂

  2. I’ve recently rediscovered my love for strength training courtesy of kettle bells and sandbags. I used to use a squat rack or smith machine but honestly I can’t be bothered anymore! Kettle bells are great as they’re so multipurpose- as you’ve demonstrated!

  3. Pingback: Fitness Friday

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