10 Minute Beginner Kettlebell Workout for Sensitive Knees

Join Sunny Trainer Brittany for a 10-minute beginner kettlebell workout designed specifically for those with sensitive knees.

3 min read


10 Minute Beginner Kettlebell Workout for Sensitive Knees




Looking for a quick, effective workout that’s easy on the knees? Join Sunny Trainer Brittany for a 10-minute beginner kettlebell workout designed specifically for those with sensitive knees. This workout focuses on building strength in your legs and shoulders through a series of gentle yet powerful exercises. Ready to get started? Let’s dive in.

Workout Length

10 minutes

Workout Level


Products Used

NO. 066-15


Brittany Noelle

Benefits of This Workout

1. Gentle on Sensitive Knees

This workout is tailored for those with knee sensitivities. Brittany’s carefully selected exercises ensure that you can build strength without putting unnecessary strain on your joints.

2. Quick and Efficient

In just 10 minutes, you’ll engage multiple muscle groups and boost your fitness. Perfect for busy schedules, this workout maximizes your time and effort.

3. Builds Leg and Shoulder Strength

Through a combination of kettlebell swings, 1.5 deadlifts, floor presses, and overhead pulls, you'll target your legs and shoulders. This balanced approach helps improve overall muscle tone and endurance.

4. Circuit Training Benefits

Circuit training is an effective way to burn calories and improve cardiovascular health. The alternating periods of activity and rest in this workout keep your heart rate up and promote fat loss.

5. Beginner-Friendly

This workout is designed for beginners, making it accessible even if you're new to kettlebell exercises. Brittany's clear instructions and demonstration ensure you perform each move safely and effectively.

Detailed Breakdown


Brittany introduces the workout, explaining the exercises and their benefits. She ensures you’re ready to start with proper form and motivation.

Kettlebell Swings 

Kettlebell swings are excellent for activating your leg muscles and engaging your core. Brittany guides you through the correct form to maximize effectiveness and minimize strain.

1.5 Deadlifts 

1.5 deadlifts are a knee-friendly variation that strengthens your hamstrings and glutes. Brittany demonstrates how to perform these with a kettlebell for added resistance.


Take a brief rest to catch your breath and prepare for the next round. Rest periods are crucial for maintaining energy and form.

Kettlebell Swings & 1.5 Deadlifts 

Repeat the previous exercises to reinforce muscle memory and build strength. Consistency is key to progress.


Another rest period to ensure you’re ready for the next sequence.

Kettlebell Swings to 1.5 Deadlifts 

Combine kettlebell swings and 1.5 deadlifts for a continuous circuit that keeps your muscles engaged and heart rate elevated.

Floor Press 

Transition to the floor press to work your shoulders and chest. This exercise is performed lying down, reducing strain on your knees.

Overhead Pulls 

Overhead pulls further engage your shoulders and back muscles, complementing the strength built during the floor press.

Floor Press & Overhead Pulls 

Repeat the floor press and overhead pulls to round off the workout, ensuring balanced muscle engagement.


Brittany wraps up the session, encouraging you to stretch and cool down. She reminds you of the benefits of consistent practice and congratulates you on completing the workout.

Start Your Journey to Stronger Knees Today!

This 10-minute beginner kettlebell workout is perfect for anyone looking to build strength while being mindful of knee sensitivity. Join Brittany and start seeing results with this efficient and effective routine. Don’t wait – your stronger, healthier body is just 10 minutes away!

Recommended Products

Leave a comment

* indicating required fields

Please note, comments need to be approved before they are published.