An animated women demonstrating the 4 movements of the burpee, with a split screen and a kettlebell on the right

Kettlebell Burpee

When it comes to achieving a fit and strong physique, incorporating effective exercises into your workout routine is key. Two popular exercises that can provide a challenging and dynamic workout are the burpee and the kettlebell swing. While each exercise offers unique benefits on its own, combining them can take your fitness journey to the next level.

In this blog post, we will dive into how you can seamlessly integrate a kettlebell swing into a burpee. Get ready to elevate your workout and experience the combined benefits of these powerful exercises.

What is a Burpee

A burpee is a dynamic, full-body exercise that combines strength training and cardiovascular conditioning. It is often described as a total-body movement due to its ability to engage multiple muscle groups simultaneously.

The exercise begins with a standing position, followed by quickly dropping into a squat position and placing your hands on the ground. From there, you kick your feet back into a plank position. Perform a push-up, and then explosively return to the squat position. Finally, you jump vertically, extending your arms overhead.

Burpees are renowned for their efficiency in burning calories, increasing strength, and improving endurance, making them a popular choice among fitness enthusiasts. However, if you are finding burpees to easy, then incorporate some resistance with kettlebells.

What is a Kettlebell

A kettlebell is a versatile piece of fitness equipment that resembles a cannonball with a handle attached. Originally used in Russia for weighing crops, it has gained popularity in recent years as a functional training tool.

Made from cast iron or steel, kettlebells come in various sizes, allowing individuals to choose the appropriate weight for their fitness level. The unique shape and handle enable a wide range of exercises, including swings, snatches, cleans, and presses. Kettlebell workouts engage multiple muscle groups, improving strength, power, endurance, and flexibility.

They offer a dynamic and challenging alternative to traditional dumbbell or barbell exercises, making them a favourite among fitness enthusiasts and athletes alike.

How to perform Kettlebell Burpees

Incorporating a kettlebell swing into a burpee can add an extra challenge and intensity to your workout routine. Here’s how you can combine these two exercises effectively:

  • Begin in a standing position with a kettlebell placed on the ground between your feet.
  • Lower yourself into a squat position and grab the kettlebell with both hands, maintaining a firm grip on the handle.
  • Perform a traditional burpee by quickly kicking your feet back into a plank position and executing a push-up.
  • As you explosively return to the squat position, use the momentum to swing the kettlebell forward, extending your hips and knees to generate power.
  • As the kettlebell reaches its peak, smoothly transition into the downward phase of the swing, allowing it to swing back between your legs.
  • Immediately move into the next repetition by kicking your feet back into a plank and repeating the burpee motion.
  • Maintain proper form throughout the movement, ensuring that your core is engaged, and your back remains straight.
CrossFit Rawsome

By incorporating a kettlebell swing into a burpee, you enhance the cardiovascular demand, engage your core, and work multiple muscle groups simultaneously, including your legs, glutes, shoulders, and back. This combination exercise offers a high-intensity full-body workout that can help improve strength, endurance, and power.


Incorporating a kettlebell swing into a burpee not only adds variety and excitement to your fitness routine but also maximizes the benefits you can derive from each exercise.

By combining the explosive movements, you engage multiple muscle groups, enhance cardiovascular endurance, and challenge your strength and coordination.

This fusion exercise allows you to optimize your workout time while reaping the rewards of a full-body workout. So, whether you’re a fitness enthusiast or an athlete looking to level up your training, don’t hesitate to incorporate the kettlebell swing into your burpee routine and experience the transformative effects it can have on your fitness journey.

Get ready to push your limits, break a sweat, and achieve your fitness goals with this dynamic exercise combination.


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