4-Move Kettlebell Workout for Full-Body Strength in Just 30 Minutes
by Amiya Nandy in Health & Wellness, Fitness on February 11, 2025In case you desire a quick but effective workout for your entire body that you can finish in 30 minutes, then this 4-move kettlebell routine is perfect for you.
This workout is created by Todd McCullough, a former linebacker for the University of Florida and owner of TMAC Fitness, who specializes in helping people achieve fitness goals with minimum time and effort.
The workout consists of 4 movements, all done with a single kettlebell. It will test and sharpen your strength, endurance, and coordination.
I was curious to see whether it was as effective as McCullough claims, so I tried it out, and here are the results.
Why Try This 4-Move Kettlebell Routine?
Both McCullough and I believe HIIT is the most efficient way to get a good workout, and this full-body kettlebell workout is no exception.
Here’s the list of feats this 30-minute kettlebell workout accomplishes:
- 30 minutes long, including both the warm-up and cool-down phases of the workout
- Minimal equipment required, as all you need is one kettlebell and an exercise mat
- Scalable to people of all physiques, with the weight of the kettlebell being adjustable depending on your level of strength
- Works muscles all over the body, including the core, legs, arms, and back
- No gym needed, as this workout can be done at home, outdoors, or anywhere else
Watch Todd McCullough’s 30-Minute Kettlebell Workout
30-Minute Kettlebell Shred Workout
YouTube
McCullough begins with a warm-up for the lower back and hip muscles for five minutes. This should always be done to ensure the form is correct and injuries do not occur.
After that, it’s directly into the four-step kettlebell circuit.
The 4-Move Kettlebell Workout Breakdown
Each exercise is completed in four rounds in HIIT-style form.
1. Kettlebell Swings
- Works on glutes, hamstrings, core, shoulders
- Caution: Avoid letting your back arch too much
McCullough lifts a large 60lb kettlebell, which I assume is much heavier than normal. I went with a 35lb kettlebell, and it was a big challenge for me.
People using a kettlebell should hold tightly to it, as losing control mid-swing could cause damage to furniture or your feet.
2. Kettlebell Tricep Push-Ups
- Works on triceps, shoulders, core
- Caution: For optimal activation of the triceps, ensure your elbows are held close to your body
If you’re having difficulty lifting your kettlebell, modify the exercise and try performing floor diamond push-ups instead.
3. Reverse Lunges with Kettlebell
- Aids quads, hamstrings, glutes, core
- Note: Movement should be slow and controlled
I found it fairly easy during the first few rounds, but by the third round, it became more challenging as I struggled to control the shaking.
If this is too difficult, take off the kettlebell and practice bodyweight lunges for added strength.
4. Transverse Pulls
- Aids core, shoulders, coordination
- Note: For beginners, it is recommended that the kettlebell be kept at chest level for added stability
In my opinion, this was the most difficult exercise to perform, as it required more hand-eye coordination.
McCullough makes it seamless, but I had to apply a lot of focus to get it right.
What Happened When I Tried This Kettlebell Workout?
1. By the End of These Four Rounds, My Body Was on Fire
My glutes, arms, back, and breathing were already burning by the end.
This showed me that not every exercise needs to be a full-body burn to be effective.
I was amazed by how my body was dripping with sweat, even after only 30 minutes.
2. My Coordination Was Tested
These transverse pulls nearly broke me.
Positive: I’m sure you received a handful of benefits from this and will love attempting it. I’m sure advancing your fitness level will be an additional reward from this.
Negative: I’m able to guess that there are plenty of wonderful things you will gain from this, and I bet the outcomes will be advancing your fitness level will be an additional…
I had some difficulty adjusting to the movement at first, but I began feeling more confident after a few rounds.
3. It Hit Me the Next Day
My glutes, triceps, and back muscles were sore the next day, and that alone showed me that this workout packed a punch.
4. No Gym, Which is Good
As said, this could be done at home with a single kettlebell, which I truly enjoyed.
It is a great and realistic routine for people who are really busy.
Final Insolvency: Would You Advise This Kettlebell Workout?
Sure.
Anyone looking for a simple, short, but very challenging full-body workout that builds muscle and stamina will definitely hate this four-move kettlebell routine.
The blend of kettlebell swings, push-ups, lunges, and transverse pulls makes it such a complete workout that covers your entire body in only 30 minutes.
With the right kettlebell weight, anyone can modify the challenge, whether they are a novice or an experienced lifter.
Simply take a kettlebell, press the play button on McCullough’s video, and enjoy the feeling of real strength after completing four rounds of this amazing workout.
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