Beginner Kettlebell routine for home use

Just picked up a 16kg kettlebell for my flat. I'm looking for a simple routine I can do three times a week that won't take more than 30 minutes. Any suggestions for a total novice?

Welcome to the club, Dave! You can't go wrong with the "Simple & Sinister" approach. It's just swings and turkish get-ups. Brilliant for building that functional strength without needing a full gym setup.

I second the swings. But for a real beginner, I'd say start with Goblet Squats and deadlifts first to get the hinge movement down. If you mess up your back with a heavy swing, you're sidelined for weeks.

Totally agree with Mike. Form is everything with these things. I'd also add some overhead presses once you feel stable. 16kg might be a bit heavy for presses if you're just starting out though.

Don't forget the floor press if you're worried about your shoulders! It's much safer for home use if you don't have a spotter or a bench. I do mine on a rug in the lounge while watching the telly.

Thanks guys. @TXguy99 you were right, tried a press and 16kg is definitely a struggle for my left side. Should I buy a lighter one or just stick to lower body for now?

Stick to the lower body and maybe try some push-ups to build that pressing strength. No need to spend more quid on gear yet. Use the 16kg for goblet squats—it'll feel light soon enough.

Hey Dave, greetings from Toronto! I started with a 12kg and moved to a 16kg after a month. If you can find a cheap one on Facebook Marketplace, it's worth having a pair of sizes. Makes the routine more versatile.

Anyone here do EMOM (Every Minute on the Minute) sets? I find that's the best way to keep the heart rate up during a home workout.

EMOM is the way to go. 10 swings every minute for 10 minutes is a brutal finisher. Simple, effective, and you're done before the halftime show ends on the football game.

Just be careful with your flooring! My husband nearly had a fit when I almost dropped mine on the hardwood. I bought one of those thick rubber mats from the local sports shop.

Good shout on the mat, @NorthernLass. My landlord would kill me if I chipped the tiles. So, a basic plan would be: 3x10 Goblet Squats, 3x10 Deadlifts, and maybe some Rows?

Spot on. Add the rows for sure. Balanced pulling is key for posture, especially if you're stuck at a desk all day. Keep the rest periods short, maybe 60 seconds.

Are you doing one-handed or two-handed rows? Two-handed is better for stability if the weight is heavy for you.

I'll try one-handed and brace myself against a chair. Feels more like a proper workout that way!

Don't forget to stretch! Kettlebells can make your hamstrings feel like tight guitar strings the next morning. Learned that the hard way after my first session in the basement.

Haha, the "kettlebell leg" is real. Liquid chalk is also a lifesaver if your hands get sweaty. Keeps the bell from flying into your TV.

Liquid chalk is a great shout. Much cleaner for home use than the powder stuff. My flat would be a disaster zone with a chalk block.

Ordered some chalk and a mat. Ready to go for Friday! Thanks for all the help, this sub is great for beginners.

Keep us posted on your progress! Consistency is the hardest part.