My usual approach to kettlebell training is to keep the workouts very short but occasionally I like to use a slightly longer 20 minute kettlebell workout.
The 20 minute kettlebell workout I’ve detailed below will activate every muscle in your body, push your cardio, and challenge your balance and movement skills.
If you enjoy a challenge then the following kettlebell workout is for you.
Also see: 10 minute kettlebell workout and 30 minute kettlebell workout
How to Use this 20 Minute Kettlebell Workout
This 20 minute kettlebell workout will challenge your strength, cardio, flexibility and overall movement skills.
The objective of the workout is to complete the full 20 minutes without putting the kettlebell down.
I’ve used time rather than repetitions for each exercise so if your technique starts to break down or you feel you cannot perform any more reps then simply rest until the next exercise.
The best and easiest way to perform this workout is by using an interval timer that beeps every 30 seconds, I use a Gymboss Interval Timer, this way you know when to change exercises without having to look at a clock.
Underneath most of the exercises I’ve included alternative exercises, so if you find them either too difficult or too easy you have another option.
How often to perform this workout?
Each time you perform this 20 minute kettlebell workout try to perform a few more reps and rest a little less than the last time.
As the workout doesn’t focus on any one muscle and rather the whole muscular system you will need to take a days rest after each workout to fully recover.
What kettlebell weight to use?
Everyone is different and you should adjust the kettlebell weight according to your previous weight lifting experience.
However, as a general guide men will use either a 12kg or 16kg and women either an 8kg or 12kg.
The objective is to complete the full 20 minute workout with just the one kettlebell so there should be no reason for you to change kettlebell weight during the workout.
Discover more: Complete guide to buying kettlebells
The 20 Minute Kettlebell Workout
Below I have listed the 12 kettlebell exercises included within this 20 minute workout.
To make things easier for you I’ve included the exercises minute by minute so all you need to do is progress down this list changing exercises every minute or two depending on the exercise.
Here are the 12 kettlebell exercises included in this 20 minute workout:
- Kettlebell Slingshot x 1 minute
- Kettlebell Halo x 1 minute
- Kettlebell Overhead Warm Up x 1 minute
- Kettlebell Single Leg Deadlift x 1 minute
- Kettlebell Bottoms Up Clean x 1 minute
- Kettlebell Swing One Arm x 2 minutes
- Kettlebell Lunge with Rotation x 2 minutes
- Kettlebell Clean and Press x 2 minutes
- Kettlebell Regular Row x 2 minutes
- Kettlebell Thruster x 2 minutes
- Kettlebell Bob and Weave x 1 minute
- Kettlebell Turkish Get Up x 4 minutes
Below are the kettlebell exercises in a more detail:
Minute 1 – Kettlebell Slingshot
Benefits of the kettlebell slingshot
The kettlebell slingshot will warm up your shoulders and arms, it’s a great first exercise just to switch on the body and mind and get used to the weight that you will be using.
Kettlebell slingshot form
Keep your arms straight, body upright and hips still.
How many reps?
30 seconds in each direction
Discover more: Why I love the kettlebell slingshot
Minute 2 – Kettlebell Halo
Benefits of the kettlebell halo
The kettlebell halo will mobilise the shoulders, ribcage and upper back. Like the slingshot above the halo is a great exercise to use as a warm up at the beginning of your workout.
Kettlebell halo form
Keep your eyes forwards and body upright. Don’t dip your chin as you pass the kettlebell around your neckline. Try to keep the kettlebell as close to your body as possible with arms tucked in.
How many reps?
30 seconds in each direction
Minute 3 – Kettlebell Overhead Warm Up
Benefits of the kettlebell overhead warm up
The kettlebell overhead warm up exercise will activate the legs, hips, shoulders and upper back. An excellent exercise for developing overhead shoulder stability.
Kettlebell overhead warm up form
Keep the arm straight, eyes forwards and ribcage lifted but do not arch at the lower back. Take a step back into a reverse lunge position and slowly drop to the knee. Take your other leg backwards so you are in a tall kneeling position. Squeeze your buttocks tightly so as not to arch at your lower back. Reverse the movement back to the standing position again.
How many reps?
30 seconds on each side
Alternative exercises
If the overhead warm up is too difficult then try just holding the kettlebell overhead for 30 seconds on each side. You can also progress to the kettlebell windmill exercise for 30 seconds on each side.
Minute 4 – Kettlebell Single Leg Deadlift
Benefits of the kettlebell single leg deadlift
The kettlebell single leg deadlift exercise will challenge your balance, proprioception, single leg stability, core strength, and movement integration from head to toe.
The single leg deadlift is a complicated exercise that helps to join the dots between stabilising the spine while balancing and moving on one leg.
You will also strengthen your hamstrings, glutes, spinal erectors, and core muscles with this kettlebell exercise.
Kettlebell single leg deadlift form
Brace your core muscles to maintain a stiff spine as you pivot at the hips forwards. Instigate the movement by pushing your leg backwards, there should be a straight line from heel to shoulder. Keep your kettlebell arm straight and shoulder back in its socket as the kettlebell is lowered to the floor. Keep your hips parallel by pointing your rear toes toward the floor.
How many reps?
30 seconds on each side
Alternative exercises
If the single leg deadlift is too challenging for you then you can use the single arm deadlift instead.
Minute 5 – Kettlebell Bottoms Up Clean
Benefits of the kettlebell bottoms up clean
The kettlebell bottoms up clean will strengthen your hips, legs, buttocks, core, arms and back while improving your alignment and technique.
Kettlebell bottoms up clean form
With your weight back on your heels and your core braced drive your hips forwards to pop up the kettlebell. As the kettlebell reaches waist height take your arm and wrist underneath the kettlebell and hold it in the bottoms up position. Hold your arm close to your body and maintain the kettlebell in the bottoms up position for 5 seconds if possible.
How many reps?
30 seconds on each side
Alternative exercises
If the kettlebell bottoms up clean is too difficult for you then practice the regular kettlebell clean first. Want a greater challenge then try the single leg kettlebell clean instead.
Minutes 6 & 7 – Kettlebell Swing One Arm
Benefits of the kettlebell single hand swing
The single arm kettlebell swing is a full body dynamic exercise that will activate most of the muscles in your body along with challenging your cardio.
The kettlebell swing works deep into the posterior muscles of the buttocks and back and so improves your general posture and strengthens potential back issues.
Kettlebell swing form
Swing the kettlebell by driving your hips forwards and backwards while maintaining a braced stiff spine. Keep your arm pulled back in its socket and don’t overextend and lean backwards at the top of the swing. Change hands at the top of the swing after the 60 seconds.
How many reps?
60 seconds on each side
Alternative exercises
If the one hand swing is too challenging then you can use both hands instead. You can also increase the difficulty of this exercise by performing the kettlebell high pull or the kettlebell snatch instead.
Minutes 8 & 9 – Kettlebell Lunge with Rotation
Benefits of the kettlebell lunge with rotation
The kettlebell lunge with rotation will strengthen your legs, hips, buttocks and core muscles. Performing this kettlebell lunge variation will also open up your hips and improve your mobility and balance.
Kettlebell lunge with rotation form
Keep your chest up and the kettlebell held in both hands against your sternum. Take a good step backwards and drop the rear knee towards the floor. At the bottom of the lunge rotate your upper body across your front knee and back again. Do not allow your back knee to rest on the floor. Return back to standing and repeat the exercise.
How many reps?
60 seconds on each side
Alternative exercises
If you find the rotational part of the lunge too difficult then just stick to the reverse lunge with no rotation. If you want to mix things up you can also use the kettlebell forward lunge or kettlebell side lunge.
Minutes 10 & 11 – Kettlebell Clean and Press
Benefits of the kettlebell clean and press
The kettlebell clean and press exercise will strengthen your full body from head to toe. In particular your legs, hips, buttocks and shoulders will get a good workout.
Kettlebell clean and press form
Pull the kettlebell up to the racked position on the chest by thrusting the hips forwards and squeezing the buttocks tight. Keep the kettlebell close to the body on the way up and wrap your arm around the kettlebell to prevent it from banging your wrist. From the racked position keep your abs and buttocks tight as you push the kettlebell overhead. Control the kettlebell all the way back down to the bottom position.
How many reps?
60 seconds on each side
Alternative exercises
You can always break this exercise down into its two parts and only perform the clean or just the overhead press.
Minutes 12 & 13 – Kettlebell Regular Row
Benefits of the kettlebell regular row
The kettlebell regular row will activate the muscles in the back of your body while at the same time demanding good muscle recruitment from the hamstrings, buttocks and core muscles.
Kettlebell regular row form
Sit back on your heels and lean forwards until your torso is at 45 to 70 degrees. Keep your core muscles braced to stiffen your spine and prevent it from bending. Row the kettlebell up by pulling from the elbow. Don’t allow your shoulders to hunch up towards your ears. Slowly lower the kettlebell back down without rounding your back.
How many reps?
60 seconds on each side
Alternative exercises
You can make the row easier by posting on one arm on a bench or chair. More advanced variations include the kettlebell suitcase row or kettlebell renegade row exercise.
Minutes 14 & 15 – Kettlebell Thruster
Benefits of the kettlebell thruster
The kettlebell thruster is a full body exercise that will challenge your cardio and full body mobility without the need to even move your feet.
Kettlebell thruster form
With your feet shoulder width apart sit back into the squat keeping your heels on the floor and knees out. Keep your chest up as you descend until your thighs are parallel with the floor. At the bottom pause for a second before driving back up again. Continue the momentum upwards as you press the kettlebell overhead. Slowly return the kettlebell to the racked position on the chest and repeat the exercise.
How many reps?
60 seconds each side
Alternative exercises
If the kettlebell thruster is too demanding for you then you can replace it with the goblet squat, racked kettlebell squat or just perform the overhead press on a few of the repetitions.
Minute 16 – Kettlebell Bob and Weave
Benefits of the kettlebell bob and weave
The kettlebell bob and weave exercise introduces some sideways (lateral) movement into this workout which activates the legs, hips and buttock muscles in a different way. You will also strengthen your back and improve your hip mobility with this exercise.
Kettlebell bob and weave form
From a standing position take a large step out sideways and push your hips backwards keeping your back flat as you dip across and stand up again. Don’t allow your chest to fall forwards or arch your back as you step across. Repeat moving from one side to the other.
How many reps?
60 seconds in total
Alternative exercises
For those feeling really strong you can perform kettlebell side lunges rather than the bob and weave. The side lunge will put greater strain on your inner thighs and develop better single leg strength.
Minutes 17 – 20 Kettlebell Turkish Get Up
Benefits of the kettlebell Turkish get up
The kettlebell Turkish get up is a full body movement that challenges your core muscles, joint mobility, and shoulder stabilisation.
Kettlebell Turkish get up form
The Turkish get up is a complicated exercise that involves taking the kettlebell from lying with the kettlebell overhead all the way up to standing and then back down again. The arm should stay locked out throughout the entire exercise.
For a more detailed breakdown of this important exercise see my: Ultimate guide to the Turkish get up
How many reps?
2 minutes on each side without the kettlebell touching the floor
Alternative exercises
If you are new to this exercise then you should use the half Turkish get up which involves moving from the lying position to the sitting position and then back down again.
Conclusion to this 20 minute Kettlebell Workout
Although I like to keep my workouts very short occasionally I use 20 minute kettlebell workouts as a longer workout challenge.
Above I have listed a kettlebell workout that uses 12 kettlebell exercises that will improve your strength, movement, balance, cardio and burn lots of calories.
As your work capacity improves you will find that you need to rest less and can perform more repetitions of each of the exercises.
Take a good days rest after each workout in order to fully recover.
Take care and enjoy.
Have you tried this 20 minute kettlebell workout? Let me know below….
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