35 Minute Burpee and Kettlebell Swing Workout for Full Body Burn

Are you short on time but want to torch calories, build functional strength, and boost endurance? A 35-minute burpee and kettlebell swing workout might be exactly what your fitness routine needs. This powerful combo blends explosive cardio with dynamic resistance training, making it ideal for fat loss, muscle tone, and heart health. Whether you’re training at home or at the gym, this full-body workout offers maximum results in minimal time.

In this guide, we’ll break down the benefits, structure, and strategies of 35-minute burpee and kettlebell swing workouts. We’ll also provide sample routines, technique tips, and ways to modify based on your fitness level.

Why Combine Burpees and Kettlebell Swings Workout?

The Science Behind the Combo

Burpees and kettlebell swings are both compound movements, meaning they engage multiple muscle groups simultaneously. When combined, they form a hybrid HIIT-strength workout that boosts both anaerobic and aerobic capacity.

• Burpees spike your heart rate and engage your chest, shoulders, quads, glutes, and core.
• Kettlebell swings work your posterior chain (hamstrings, glutes, lower back) while improving hip power and endurance.

Together, they create a metabolic powerhouse that can burn 400–600 calories in just 35 minutes.

Benefits of a 35-Minute Burpee and Kettlebell Swing Workout

1. Efficient Fat Burning

Burpees are high-intensity bodyweight exercises that increase your metabolic rate, while kettlebell swings provide a powerful afterburn effect (EPOC). This helps you burn fat not only during the workout but also for hours afterward.

2. Total-Body Conditioning

This routine hits every major muscle group: chest, legs, arms, core, back, and glutes. It’s a functional full-body workout that builds both strength and cardiovascular endurance.

3. Builds Explosive Power

Kettlebell swings improve hip drive and explosive power—great for athletic performance. Burpees enhance agility and speed, helping you move better in daily life and sports.

4. Minimal Equipment, Maximum Impact

You only need a kettlebell and your bodyweight, making it a cost-effective, space-saving option for home workouts or travel routines.

What You’ll Need Before You Start Burpees and Kettlebell Swings Workout

• A kettlebell (women: 12–16 kg / men: 16–24 kg for swings)
• A mat or flat surface
• Timer or interval app
• Water and a towel
• Proper footwear with support

How to Do a Perfect Burpee

1. Stand tall, feet shoulder-width apart.
2. Drop into a squat and place your hands on the ground.
3. Jump your feet back into a push-up position.
4. Perform a push-up (optional for beginners).
5. Jump your feet forward into the squat position.
6. Explosively jump up, reaching overhead.

Tips:

• Keep your core tight throughout.
• Land softly to protect your joints.
• Modify by stepping back instead of jumping for low impact.

How to Do a Kettlebell Swing Correctly

1. Stand with feet slightly wider than shoulder-width.
2. Hold the kettlebell with both hands in front of you.
3. Hinge at the hips, swing the kettlebell between your legs.
4. Thrust your hips forward and swing the kettlebell up to chest height.
5. Let it naturally return between your legs and repeat.

Tips:

• Use your hips, not your arms, to generate power.
• Keep your spine neutral.
• Engage your glutes and core at the top of the swing.

Structure of a 35-Minute Burpees and Kettlebell Swings Workout

Warm-Up (5 Minutes)

Before jumping into swings and burpees, warm up your muscles and joints.

Warm-up routine:

• 30 seconds: Jumping jacks
• 30 seconds: Arm circles
• 30 seconds: Bodyweight squats
• 30 seconds: Hip circles
• 30 seconds: High knees
• Repeat for two rounds

Main Workout (25 Minutes)

You’ll alternate burpees and kettlebell swings in high-intensity intervals. This is a circuit-based HIIT format:

Option 1: Timed Intervals

• 40 seconds work, 20 seconds rest
• Alternate exercises every round
• 5 rounds of each = 10 total rounds
• Rest 1 minute between circuits
• Repeat twice for 25 minutes

Option 2: AMRAP Style (As Many Rounds as Possible)
Set a 25-minute timer and aim to complete:

• 10 burpees
• 20 kettlebell swings
• 30 seconds rest
• Repeat as many times as possible

Cool Down (5 Minutes)

Wind down with gentle movement and stretching to help recovery.

Cool-down routine:

• 1 min: Forward fold stretch
• 1 min: Child’s pose
• 1 min: Seated hamstring stretch
• 1 min: Chest opener
• 1 min: Deep breathing and arm circles

Sample Weekly Burpees and Kettlebell Swings Workout Schedule

Day 1: 35-Min Burpee + Kettlebell Swing Workout
Day 2: Rest or light cardio (walk or yoga)
Day 3: 35-Min Workout + Core work
Day 4: Active recovery (stretching, foam rolling)
Day 5: 35-Min Workout (add weighted squats)
Day 6: HIIT variation (burpees with mountain climbers)
Day 7: Rest or mobility training

Modifications for All Fitness Levels With Burpees and Kettlebell Swings Workout

Beginners

• Step instead of jump during burpees
• Use a lighter kettlebell (8–12 kg)
• Reduce work intervals to 30 seconds

Intermediate

• Add a push-up to each burpee
• Use a moderate-weight kettlebell (12–16 kg)
• Increase rounds or reps

Advanced

• Add a jump tuck to the burpee
• Use a heavier kettlebell (20–24 kg)
• Try single-arm kettlebell swings
• Reduce rest time to increase intensity

Tips to Maximize Your Results With Burpees and Kettlebell Swings Workout

1. Prioritize Form Over Speed

Rushing through burpees or swinging a kettlebell incorrectly can lead to injury. Focus on maintaining good posture and control.

2. Breathe Strategically

• Exhale on the exertion (top of swing or jump of burpee)
• Inhale on the descent or setup

3. Stay Consistent

Doing this 2–3 times a week with progressive overload (more reps, more weight, or less rest) will produce better fat-burning and conditioning results.

4. Fuel Your Body

Consume a post-workout meal with lean protein and complex carbs to help muscles recover and grow.

5. Hydrate

Since this is a high-sweat workout, make sure to drink plenty of water before, during, and after the session.

Variations to Keep Things Fresh With Burpees and Kettlebell Swings Workout

Kettlebell Variations:

• Single-arm swings
• Kettlebell cleans
• Kettlebell high pulls
• Kettlebell snatch

Burpee Variations:

• Burpee to box jump
• Burpee with dumbbells
• Burpee pull-up
• Burpee with lateral jump

Add these in to challenge different muscles and break plateaus.

Who Should Do This Burpees and Kettlebell Swings Workout?

• Busy professionals looking for quick, effective workouts
• Beginners to advanced athletes wanting a mix of cardio and strength
• Weight loss seekers aiming to burn calories fast
• Home exercisers with limited equipment
• Cross-training athletes building conditioning and explosive strength

A 35-minute burpee and kettlebell swing workout is a powerful way to build full-body strength, burn fat fast, and boost endurance—all in a single session. It’s efficient, dynamic, and scalable, making it a favorite among athletes, trainers, and everyday fitness enthusiasts.

The best part? You don’t need a gym, fancy machines, or hours of free time. Just commitment, grit, and a kettlebell.