All you need is a kettlebell and these five exercises to build strength, stability and core control

Woman standing on a green exercise mat in a home setting holding a kettlebell that's on the floor in between her lets. she's looking at an ipad in front on the floor in front of her.

If you’re looking for a high-intensity workout that you can do from the comfort of your own home, look no further.

This strengthening workout designed for Fit&Well by personal trainer Federica Gianni, founder of FedFlow studio, requires just one kettlebell.

It’s a circuit that focuses on strength, stability and core control.

Gianni recommends performing the exercises in sequence with minimal rest (aim for 30 seconds maximum) between movements and 60-90 seconds of rest after each set. Choose a weight that's challenging but still manageable by your final set.

If you’re a beginner, try doing fewer sets, use a lighter kettlebell or just your bodyweight until you are confident that you’re moving correctly and safely.

You can also take longer breaks, but bear in mind the intensity of this workout comes from the shorter rest intervals.

Alternatively, start with these beginner-friendly kettlebell exercises.

1. Single-arm overhead reverse lunge

(Image credit: Federica Gianni)

Sets: 4 Reps: 5 each side Rest: 30sec

Focus: Unilateral leg strength, total body stability and shoulder endurance.

How to do it:

• Stand holding a kettlebell in your right hand overhead, with your elbow locked out and your core engaged, and your left arm extended out to the side.
• Take a big step back with your left foot and bend both knees to 90° so your left knee lightly taps the floor.
• Push through your right foot to return to standing, keeping the kettlebell stable overhead.
• Complete all the repetitions on one side, then swap sides.

Form tip: Focus on stability by engaging your whole core and keeping your arm straight.

2. Kettlebell deadlift

(Image credit: Federica Gianni)

Sets: 4 Reps: 10-12 Rest: 30sec

Focus: Hamstrings, glutes and lower back.

How to do it:

• Stand with your feet shoulder-width apart with a kettlebell on the floor between your feet.
• Keeping a small bend in your knees, hinge at your hips, keeping your back straight and shoulders back to reach down and take hold of the kettlebell with both hands.
• Drive through your heels, squeeze your buttocks and push your hips forward to stand upright, keeping the kettlebell close to your legs throughout.
• Lower the kettlebell back to the floor by pushing your hips back and bending your knees slightly.

Form tip: Push your buttocks back to feel your hamstrings (at the back of your thighs and lower buttocks) engage as you lift and lower the weight.

3. Kettlebell windmill

(Image credit: Federica Gianni)

Sets: 4 Reps: 8 each side Rest: 30sec

Focus: Core stability, shoulder mobility and hamstring flexibility.

How to do it:

• Stand with your feet wider than shoulder-width apart, holding a light kettlebell overhead in your right hand, with the kettlebell resting on the back of your wrist and your right arm straight.
• Look at the kettlebell and, keeping your eyes on it throughout, hinge at your hips to the left side, lowering your left hand to your left foot, or as far as your mobility allows.
• Keep your spine straight and core engaged throughout.
• Keep the kettlebell above you and return to standing upright.
• Complete all the repetitions on one side, then swap sides.

Form tip: Keep the movement slow and controlled, and your eyes on the kettlebell.

4. Glute bridge

(Image credit: Federica Gianni)

Sets: 4 Reps: 15-20 Rest: 30sec

Focus: Glute activation and posterior chain strength.

How to do it:

• Lie on your back with your knees bent and your feet flat on the floor hip-width apart.
• Place a kettlebell on your hips (use a pad or towel under the weight for comfort if needed).
• Drive your hips up, squeezing your glutes, until your body forms a straight line from your shoulders to your knees.
• Lower with control.

Form tip: Pause at the top of the lift to squeeze your glutes.

5. Single-arm alternating kettlebell swing

(Image credit: Federica Gianni)

Sets: 4 Reps: 8-10 each side Rest: 60-90sec

Focus: Explosive power, grip strength and dynamic coordination.

How to do it:

• Stand with your feet shoulder-width apart with a kettlebell on the floor in between your feet.
• With a small bend in your knees, hinge forward at your hips, keeping your back straight and shoulders back.
• Pick up the kettlebell with one hand, swing it back through your legs, then powerfully thrust your hips forward to swing the kettlebell up to shoulder height.
• At the top of the swing, change hands and immediately initiate the next repetition, allowing gravity to pull the kettlebell back down between your legs.

Form tip: Work on performing a powerful hip thrust and maintain a tight core throughout.