Kettlebell Burpee

Kettlebell Burpee


This exercise involves performing a burpee while holding a kettlebell. The movement includes a squat, plank, push-up, and jump, all while holding onto the kettlebell. It is a full-body exercise that targets multiple muscle groups and can improve strength, endurance, and cardiovascular fitness.

Muscle Group

Equipment Required

Kettlebell Burpee Instructions

  1. Start by standing with your feet shoulder-width apart, holding a kettlebell in both hands at chest level.
  2. Squat down and place the kettlebell on the ground in front of you.
  3. Jump your feet back into a plank position, keeping your hands on the kettlebell.
  4. Perform a push-up, lowering your body until your chest touches the kettlebell.
  5. Jump your feet back up to your hands, grabbing the kettlebell again.
  6. Stand up, lifting the kettlebell up to chest level as you do so.
  7. Press the kettlebell overhead, extending your arms fully.
  8. Lower the kettlebell back down to chest level and repeat the exercise for the desired number of reps.

Kettlebell Burpee Form & Visual

Kettlebell Burpee

Kettlebell Burpee Benefits

  • Full body workout
  • Improves cardiovascular endurance
  • Increases strength and power
  • Enhances coordination and balance
  • Burns calories and promotes weight loss
  • Can be modified for different fitness levels
  • Requires minimal equipment
  • Can be done anywhere

Kettlebell Burpee Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Chest
  • Shoulders
  • Triceps
  • Core

Kettlebell Burpee Variations & Alternatives

  • Kettlebell Burpee with Push-up
  • Kettlebell Burpee with Row
  • Kettlebell Burpee with Clean and Press
  • Kettlebell Burpee with Goblet Squat
  • Kettlebell Burpee with Deadlift