This 15-minute workout targets all the major muscle groups using just one kettlebell

Woman in leggings and tshirt standing on an exercise mat holding a pink kettlebell in front of her. she's in a white and green living room setting. .

Time is often a major barrier to achieving fitness goals, with busy work days, family commitments and social obligations leaving little room for long gym sessions or even a short yoga practice.

Fortunately, quick and effective workouts do exist. Husband and wife duo Joshua and Claudia Kozak of HASFit recently posted a 15-minute full-body workout, which was just what I needed when a packed calendar was keeping me from the gym.

How to do the 15-minute kettlebell workout

You’ll need a moderately heavy kettlebell for this workout (lighter and heavier options might come in handy too) as well as an exercise mat for added comfort.

After a four-minute warm up, you’ll move through eight exercises, performing each for 45-60 seconds with 15 seconds of rest in between. The workout wraps up with a three-minute cool down.

The exercises are:

1. Sumo deadlift
2. One arm press
3. Split stance bent over row
4. Goblet reverse lunge
5. Hammer curl to press
6. Swing/RDL
7. Halo
8. Suitcase squat

What I thought of the workout

(Image credit: Future)

It’s a full-body focus

Through the eight exercises (with no repeats) I worked all my major muscle groups and my heart rate was elevated, which means I was getting cardio benefits too.

While there aren’t any traditional core exercises, moves like the kettlebell swing, suitcase squat, goblet reverse lunge and halo, all activate the deep core muscles for stability.

Complex moves are made accessible

I always appreciate when fitness instructors offer clear verbal cues, and the Kozaks do a fantastic job of that. They demonstrate each exercise during rest periods and share valuable form pointers throughout the workout.

The kettlebell swing can be challenging for beginners. The duo talks you through proper form and offers a modification, making the workout accessible to more people.

If you need more pointers, you can also look at our in-depth guide on how to do kettlebell swings.

It’s a 19-minute workout

Including the warm-up and cool-down, the entire workout is closer to 19 minutes. They share some helpful mobility and flexibility tips at the start and finish so the extra few minutes are worth it.

If you’re really pressed for time, skipping the warm-up and cool-down shortens the workout to about 11 minutes, though I would recommend doing it all for a comprehensive routine.