Are you looking for simple kettlebell emom workouts that you can do at home? Then this post is for you. As a coach and trainer, I know how precious time is when you are trying to get your workouts in. These workouts are for you.

Key Takeaway

There is no need to join a gym. With minimal equipment, these kettlebell workouts will help you get in shape without taking up too much space. Look no further than the humble kettlebell with an EMOM Workout.

This article will introduce you to different workouts with just one kettlebell. Whether you’re a seasoned fitness enthusiast or just starting on your fitness journey, these exercises will help you achieve your body and help you achieve your fitness goals.

So grab your kettlebell and get ready to sweat!

Kettlebell Workouts

These kettlebell complexes will get you fit and healthy in no time. Follow the prescribed reps and sets in the workout to get great results.

EMOM 5

Five minutes of every minute on the minute.

EMOM Workout

  • 3 thrusters
  • 3 pull-ups
  • 3 goblet squats
  • 3 kb windmills
  • 3 kb swings

5 Minute – EMOM Timer

5-minute timer


EMOM 8

8 minutes of every minute on the minute 5 of each exercise.

EMOM Workout

  • 10 KB Swings
  • 10 Push-Ups
  • 6 KB Windmills (3 on each side)
  • 6 KB Clean and Press (3 each arms)

8 Minute – EMOM Timer

8-Minute EMOM Timer

EMOM 9

9 minutes of every minute on the minute of each exercise.

EMOM Workout

  • 5 KB Swings
  • 3 KB Goblet Squats
  • 6 KB Clean and Press (3 on each side)
  • 2 each side KB Turkish Get-Up (1 on each side)

9 Minute – EMOM Timer

9-minute timer

EMOM 10

10 minutes of every minute on the minute

EMOM Workout

  • 10 Sit-ups
  • 10 Push-Ups
  • 10 Goblet Squats

10 Minute – EMOM Timer

10-minute timer

EMOM 18

18 minutes of every minute on the minute of the 4 exercises.

EMOM Workout

  • 10 KB Swings
  • 10 Push-Ups
  • 10 each side KB Windmills (5 each side)

18 Minute – EMOM Timer

18-minute timer

EMOM 20

20 minutes of every minute on the minute of each exercise.

EMOM Workout

  • 4 Turkish Get-Ups (2 on each side)
  • 10 Push-Ups
  • 10 Crunches

20 Minute – EMOM Timer

20 Minute Timer

EMOM 21

21 minutes of every minute on the minute of each exercise.

EMOM Workout

  • 5 KB Curls RT Arm
  • 5 KB Curls LT Arm
  • 4 KB Clean and Press (2 on each side
  • 6 Lunges

21 Minute – EMOM Timer

Get your Kettlebells Here

1st Pick
Ader Premier Kettlebell Set with Kettlebell Rack
Ader Premier Kettlebell Set with Rack

Introducing the Ader Cast Iron Premier Kettlebell Set, a comprehensive collection designed to elevate your strength training routine.

This set includes kettlebells ranging from 5lb to 55lb, providing various options to suit every fitness level. The heavy-duty black 2-tier kettlebell rack ensures convenient storage and easy access to your kettlebells.

2nd Pick
Yes4All Kettlebell Weight Sets
Yes4All Kettlebell Weight Sets

Introducing the ultimate set of high-quality solid cast iron kettlebells to enhance your strength and conditioning.

This set includes kettlebells ranging from 5 lbs to 30 lbs. They are meticulously constructed with solid cast iron and a durable black paint finish to prevent corrosion and ensure a reliable grip.

The wide textured handle offers a comfortable and secure grip, eliminating the need for chalk during high-rep workouts.

With a flat bottom for stability, these kettlebells enable upright storage and open the door to a wide range of exercises, from renegade rows to mounted pistol squats.

3rd Pick
Powder Coated Solid Cast Iron Kettlebell Weights Set
Product Title

Introducing the ultimate set of high-quality solid cast iron kettlebells to enhance your strength and conditioning.

This set includes kettlebells ranging from 5, 10, and 15 lbs. They are meticulously constructed with solid cast iron and a durable black paint finish to prevent corrosion and ensure a reliable grip.

Benefits of EMOM Workouts

These workouts are fast and efficient without taking up space or spending money on expensive equipment.

Full-Body Exercise

Kettlebell workouts are a great way to engage your entire body in a single workout. Unlike traditional weightlifting exercises that isolate specific muscle groups, kettlebell exercises require using multiple muscle groups at once. This means you can get a full-body workout in a shorter time.

Cardio and Strength Training

Kettlebell workouts are an effective way to combine cardio and strength training into a single workout.

Many kettlebell exercises involve explosive movements that raise your heart rate and cardiovascular system.

Flexibility and Mobility

Kettlebell workouts can also improve flexibility and mobility. Many kettlebell exercises require you to move through a full range of motion. This can help improve your flexibility over time.

Additionally, because kettlebell exercises require you to engage your stabilizer muscles, they can also help improve your overall balance and coordination.

In summary, kettlebell workouts offer a variety of benefits, including full-body exercise, cardio and strength training, and improved flexibility and mobility.

By incorporating kettlebell exercises into your fitness routine, you can challenge yourself in new ways and achieve your fitness goals.

Kettlebell Foundation Movements

If you are looking to get the most out of your kettlebell workout, there are a few essentials you should focus on.

These essentials will help you improve your conditioning and develop better overall fitness.

Kettlebell Swings

The kettlebell swing is the foundation of all kettlebell exercises. It targets your glutes and hamstrings while improving cardiovascular endurance.

How to do a kettlebell swing without hurting your back.

Stand shoulder-width apart with your feet and the kettlebell on the ground before you swing. Hinge at your hips and grab the kettlebell with both hands.

Swing the kettlebell back between your legs. Next, powerfully drive your hips forward to swing the kettlebell up to shoulder height.

Goblet Squat

The goblet squat is great for building lower body strength and mobility. It targets your quads, glutes, and core while improving hip and ankle mobility.

How to do a kettlebell Goblet Squat

Hold the kettlebell at chest height with both hands to start the goblet squat. Stand with your feet shoulder-width apart and toes pointing slightly outwards. Squat down until your thighs parallel the ground, then stand back up. Repeat for the desired number of repetitions.

Turkish Get-Up

The Turkish get-up is a complex movement that targets your entire body. It improves your core stability, shoulder mobility, and overall strength.

How to do a Turkish Get-Up with a Kettlebell

To perform the Turkish get-up, lie on your back with the kettlebell in your right hand. Press the kettlebell up to the ceiling. Then, use your left hand to prop yourself up onto your left elbow.

From there, lift your hips off the ground and slide your left leg underneath your body. Stand up, then reverse the movement to return to the starting position. Repeat on the other side.

Windmill

The windmill is an excellent exercise for improving shoulder and hip mobility and core strength.

How to do a kettlebell Windill

Hold the kettlebell in your right hand above your head to perform the windmill. Then, stand with your feet shoulder-width apart and your toes pointing to the right.

Slowly hinge at your hips and lower your torso to the left while extending your right arm overhead. Return to the starting position, repeat, then switch sides.

Clean and Press

The clean and press is a compound exercise that targets your entire body. It improves your upper body strength, lower body power, and overall conditioning.

How to do a Kettlebell Clean and Press

To perform the clean and press, start by standing with your feet shoulder-width apart in front of you and the kettlebell on the ground in front of you.

Hinge at your hips and hold the kettlebell with one hand. Swing the kettlebell back between your legs, then powerfully drive your hips forward. Swing the kettlebell up to shoulder height.

From there, lift the kettlebell overhead, then lower it back to the starting position. This will complete the rep. Repeat, then switch sides.

Workout Routines

If you’re looking for a challenging workout with just one kettlebell, look no further than these three routines. Whether you’re a beginner or an experienced kettlebell user, these routines will help you build strength, endurance, and flexibility.

Beginner Routine

If you’re new to kettlebell training, start with this low-intensity beginner routine. It’s a great way to get familiar with the kettlebells, build a foundation of strength, and burn calories. When the minute starts – follow the sets and reps. Here is a link to a timer.

  • Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.)
  • Goblet squat: 3 sets of 10
  • Kettlebell swings: 3 sets of 10
  • Single-arm kettlebell row: 3 sets of 10 per arm
  • Turkish get-up: 3 sets of 5 per arm
  • Cool down: 5-10 minutes of stretching

Intermediate Routine

Try this intermediate routine if you’re comfortable with the basic kettlebell movements and want to step up your workout.

  • Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.)
  • Kettlebell clean and press: 3 sets of 8 reps per arm
  • Kettlebell front squat: 3 sets of 8 reps
  • Kettlebell snatch: 3 sets of 8 reps per arm
  • Kettlebell windmill: 3 sets of 5 reps per arm
  • Cool down: 5-10 minutes of stretching

Advanced Kettlebell Complex

Try this advanced high-intensity kettlebell complex for experienced kettlebell users who want a serious challenge.

  • Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.)
  • Kettlebell clean and jerk: 5 sets of 5 reps per arm
  • Kettlebell pistol squat: 5 sets of 5 reps per leg
  • Kettlebell high pull: 5 sets of 5 reps per arm
  • Kettlebell snatch to squat overhead: 5 sets of 5 reps per arm
  • Cool down: 5-10 minutes of stretching

Remember always to use proper form. Start with a manageable weight. With these routines, you’ll be on your way to a stronger, fitter you in no time.

Kettlebell Exercises

Here are 15 kettlebell exercises you can incorporate into your workouts:

  1. Kettlebell swings
  2. Goblet squat
  3. Single-arm kettlebell press
  4. Kettlebell deadlift
  5. Kettlebell snatch
  6. Turkish get-up
  7. Kettlebell clean and press
  8. Kettlebell thruster
  9. Kettlebell row
  10. Kettlebell lunge
  11. Kettlebell high pull
  12. Kettlebell windmill
  13. Kettlebell figure-eight
  14. Kettlebell halo
  15. Kettlebell farmer’s walk

Commit to six weeks, and you will see great results. Remember to push yourself and adjust as needed throughout the program. Always listen to your body to avoid injury.

By incorporating these kettlebell exercises into your routine and tracking your progress, you can achieve your fitness goals and improve your overall health.

Cool Down and Recovery Exercises

After an intense kettlebell workout, you should cool down and stretch your muscles to avoid injury and aid in recovery. Here are a few cool-down exercises you can do with just one kettlebell:

  1. Kettlebell Figure 8s – Hold the kettlebell with both hands and pass it between your legs in a figure 8 motion. This exercise helps to stretch your hamstrings, lower back, and hips.
  2. Kettlebell Windmills – Hold the kettlebell in one hand and raise it overhead. Keeping your arm straight, bend at the waist, and touch your opposite foot with your free hand. This exercise helps to stretch your hamstrings, obliques, and shoulders.
  3. Kettlebell Halos – Hold the kettlebell with both hands and circle it around your head in a halo motion. This exercise helps to stretch your shoulders and upper back.
  4. Kettlebell Arm Bars – Lie on your back and hold the kettlebell in one hand. Extend your arm straight up and roll onto your side, keeping the kettlebell overhead. This exercise helps to stretch your shoulders and upper back.
  5. Kettlebell Prying Goblet Squats – Hold the kettlebell at chest level and squat down. While in the squat position, use your elbows to push your knees out, stretching your hips and groin.

Incorporating these cool-down exercises into your kettlebell workout routine can help improve your flexibility, reduce muscle soreness, and prevent injury.

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