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20-minute kettlebell workout

This is a 20-minute full-body workout with one kettlebell: 6 moves, each for 40 seconds with 20 seconds of rest, repeated until the time ends. A short warm-up comes first and a cool-down comes last.

20 intervals in 20 minutes.

Warm-up

  1. Jumping jacks40 s
  2. March in place40 s
  3. Arm circles40 s
  4. Lunge with twist40 s

Workout

  1. Kettlebell swing40 s · 20 s rest
  2. Kettlebell high pull40 s · 20 s rest
  3. Kettlebell thruster40 s · 20 s rest
  4. Goblet squat40 s · 20 s rest
  5. One-arm kettlebell row40 s · 20 s rest
  6. Two-hand kettlebell press40 s · 20 s rest
  7. Kettlebell swing40 s · 20 s rest
  8. Kettlebell high pull40 s · 20 s rest
  9. Kettlebell thruster40 s · 20 s rest
  10. Goblet squat40 s · 20 s rest
  11. One-arm kettlebell row40 s · 20 s rest
  12. Two-hand kettlebell press40 s · 20 s rest
  13. Kettlebell swing40 s · 20 s rest
  14. Kettlebell high pull40 s · 20 s rest
  15. Kettlebell thruster40 s · 20 s rest
  16. Goblet squat40 s · 20 s rest
  17. One-arm kettlebell row40 s · 20 s rest
  18. Two-hand kettlebell press40 s · 20 s rest
  19. Kettlebell swing40 s · 20 s rest
  20. Kettlebell high pull40 s · 20 s rest

Cool-down

  1. Standing hamstring stretch40 s
  2. Standing quad stretch40 s
  3. Cat-cow stretch40 s
  4. Cobra stretch40 s

Who it is for

For people who know the basic kettlebell moves and want one hard session for the whole body. Use a kettlebell you can swing 15 times with good form.

Easier

Use a lighter kettlebell, or do the swing and the thruster slower. Take a longer rest when you need it.

Harder

Use a heavier kettlebell for the squat, the row and the press. Keep the rest at 20 seconds.

Questions

Is 20 minutes of kettlebell training enough?

Yes, for a full-body session. The swing, the thruster and the squat work many muscles at once, so 20 minutes of work keeps your heart rate up and trains your legs, back and shoulders.

What weight should I use?

Pick a kettlebell you can swing 15 times with a flat back. If your form breaks before the 40 seconds end, the kettlebell is too heavy for this workout.

Can I do it every day?

Do it 2 or 3 times a week, with a rest day or an easier workout between. The tapwod app plans a different workout for each day.

Want a different workout every day?

tapwod builds today’s workout in one tap, and the trainer does every move with you.