If you’re looking for a workout that torches calories, builds strength, and improves endurance—all in one move—the kettlebell burpee is your answer. It combines the explosive power of burpees with the added resistance of a kettlebell, making it one of the most effective full-body exercises you can do.
By the time you finish reading, you’ll be ready to crush your next workout. So, let’s dive in!
What is a Kettlebell Burpee?
The kettlebell burpee is a strength and cardio hybrid exercise that combines a burpee with a kettlebell movement. Unlike traditional burpees, where you just use your body weight, this variation adds a weighted element—typically a deadlift, clean, or snatch—to engage more muscles and boost calorie burn.
Here’s a quick breakdown of the movement:
- Start in a standing position with a kettlebell on the ground between your feet.
- Squat down and grip the kettlebell handle.
- Jump or step your feet back into a plank position.
- Return to the squat position.
- Stand up, lifting the kettlebell with you (this could be a deadlift, clean, or press depending on the variation).
- Repeat.
It’s fast, intense, and insanely effective at burning fat and building muscle.
Muscles Worked in a Kettlebell Burpee
This exercise is truly a full-body workout. Check out the major muscle groups it engages:
| Muscle Group | How It’s Activated |
|---|---|
| Legs (Quads, Hamstrings, Glutes, Calves) | Squatting, jumping, and standing up with the kettlebell. |
| Core (Abs, Obliques, Lower Back) | Engaged throughout for stability, especially in the plank and lifting phases. |
| Upper Body (Chest, Shoulders, Triceps) | Supports the plank and push-up phases (if included). |
| Back and Arms (Lats, Biceps, Forearms) | Engaged when pulling or lifting the kettlebell. |
You’re not just burning calories—you’re building strength and endurance simultaneously.
Benefits of Kettlebell Burpees
So, why should you add this to your workout routine? Here’s why:
Burns More Calories in Less Time – Kettlebell burpees combine strength training and cardio, making them a calorie-torching powerhouse.
Builds Strength & Power – The kettlebell adds resistance, forcing your muscles to work harder than a regular burpee.
Boosts Cardiovascular Endurance – You’ll be gasping for air in no time, improving your heart health and lung capacity.
Improves Functional Fitness – The combination of squatting, jumping, and lifting mimics real-life movements, making you stronger in daily activities.
Works Multiple Muscle Groups at Once – Instead of isolating muscles, this hits your entire body, maximizing efficiency.
Perfect for Fat Loss – Because it spikes your heart rate and engages muscles, it’s a great tool for fat burning and weight loss.
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How to Do a Kettlebell Burpee Properly (Step-by-Step Guide)
Form is everything when performing a kettlebell burpee. Here’s how to do it right:
Basic Kettlebell Burpee
- Start Position – Stand with feet shoulder-width apart, kettlebell on the ground between your feet.
- Squat Down – Lower yourself into a squat and grip the kettlebell handle.
- Plank Position – Jump or step both feet back into a high plank position (keeping your core tight).
- Jump Back In – Bring your feet forward, returning to a squat position.
- Kettlebell Lift – Drive through your legs to stand up, lifting the kettlebell in a deadlift motion.
- Reset and Repeat – Lower the kettlebell back down and go again.
PRO TIP: Keep your back straight when lifting the kettlebell—don’t round your spine.
Kettlebell Burpee Variations
Want to spice things up? Try these variations to challenge yourself even more!
1. Kettlebell Burpee with Press
Instead of a deadlift, press the kettlebell overhead at the end of the movement.
Works: Shoulders, arms, core, and legs.
2. Kettlebell Burpee with Clean & Press
Instead of just lifting, perform a clean and press with the kettlebell.
Works: Upper body, power, and explosiveness.
3. Kettlebell Burpee with Rows
When in plank position, row the kettlebell to your side before jumping back up.
Works: Back, core, and arms.
4. Double Kettlebell Burpee
Use two kettlebells for even more resistance.
Works: More balance, coordination, and strength.
Sample Kettlebell Burpee Workout
Now that you know the movement, try this killer workout:
20-Minute Kettlebell Burpee Challenge
5 Rounds (Rest 30-60 seconds between rounds)
- 10 Kettlebell Burpees
- 15 Kettlebell Swings
- 10 Push-Ups
- 12 Goblet Squats
- 30-Second Plank Hold
WARNING: This workout is no joke—get ready to sweat buckets.
How to Incorporate Kettlebell Burpees Into Your Routine
- Beginners: Start with 2-3 sets of 8 reps, focusing on form.
- Intermediate: Go for 3-4 sets of 10-12 reps with moderate weight.
- Advanced: Try 4-5 sets of 12-15 reps with heavier kettlebells.
Use it as:
- A warm-up (lighter weight, fewer reps)
- A HIIT finisher (fast-paced, max reps)
- A standalone workout (combine with other kettlebell movements)
Kettlebell Burpee Workout Routine
Ready to put it all together? Here’s a killer workout plan you can try:
Beginner Routine (3 Rounds)
- 10 Kettlebell Swings
- 8 Kettlebell Burpees
- 10 Goblet Squats
- 30-Second Rest
Advanced Routine (5 Rounds)
- 15 Kettlebell Swings
- 10 Kettlebell Burpees
- 12 Goblet Squats
- 10 Push-Ups
- 20-Second Rest
Challenge Yourself: Try completing as many rounds as possible in 15 minutes.
Safety Tips & Best Practices
Warm Up First – Dynamic stretches and mobility drills will prevent injuries.
Pick the Right Kettlebell Weight – Start light and progress gradually.
Stay Hydrated – This is an intense workout, so drink plenty of water.
Listen to Your Body – Stop if you feel pain (not to be confused with muscle fatigue).
Final Thoughts
The kettlebell burpee is a game-changer when it comes to fat loss, strength, and endurance. It’s intense, effective, and works your entire body. Whether you’re a beginner or an advanced lifter, adding this move to your workouts will elevate your fitness game.
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