Strength20 minKettlebellFull body

20-Minute Kettlebell Strength Workout

A 20-minute kettlebell strength session, full body focus: Kettlebell goblet squat, Kettlebell overhead press, Kettlebell deadlift and Kettlebell row. Warm-up and cool-down are built in, and every step is on the clock.

You'll need: One kettlebell. Most people start with 12–16 kg (25–35 lb) for swings and 8–12 kg for presses.

Before you start: Treat round 1 as a lighter ramp-up set (about 60–70% of your working weight), then use your working weight for the rest.

Warm-up 3:00

Cat-cow · Bodyweight squat · Inchworm · Glute bridge · Arm circles · Leg swings (30 s each)

Block A 3 rounds · 45s work / 30s rest

A1. Kettlebell goblet squat · 8–12 reps Bell held by the horns at your chest, sit between the heels, stand tall.

EasierSquat to a chair.Harder3-second lowering.

A2. Kettlebell overhead press · 5–8 per arm · both sides From the rack, glutes tight, press to lockout with the bicep by your ear. Switch halfway.

EasierHalf-kneeling press with a lighter bell.HarderBottoms-up press.

Block B 3 rounds · 45s work / 30s rest

B1. Kettlebell deadlift · 8–12 reps Bell between the feet, hips back, flat back, stand by pushing the floor away.

EasierElevate the bell on a book or step.HarderSingle-leg (kickstand).

B2. Kettlebell row · 8–12 per arm · both sides Staggered stance, hand on a chair, row elbow to hip. Switch halfway.

EasierLighter bell.Harder2-second pause at the top.

Cool-down

Child's pose breathing · Couch stretch (hip flexor) (30 s each)

How to progress

Single bell? Progress reps first, then tempo (3 s down), then single-arm or single-leg versions. When it's easy, move up one bell size (usually 4 kg).

Why this works

Built around compound movements (a squat or lunge, a hinge, a push and a pull) with sets taken to about 2 reps short of failure. Health guidelines (WHO, ACSM) call for muscle-strengthening work at least twice a week, and short, consistent sessions add up.

Safety: Stop any exercise that causes sharp or joint pain. Move with control, choose a load you could lift 2–3 more times, and pick the easier option whenever form slips.

Interrupted?

Tap Pause, or just leave the screen and the timer pauses itself. Your place is saved on this device, so you can come back later and tap Resume there. Lost track mid-circuit? Restart this round takes you back to the first exercise of the current round.

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