Getting in a 20-minute kettlebell workout is perfect for training at home or at the gym.
If you find it difficult to create time for your health and struggle to make yourself a priority then today’s post is for you. You’ll learn some tips that will help you hold yourself accountable.
Plus, you’ll get a super simple 20-minute kettlebell workout that you can do when pressed for time.
Download a free copy of the 20-minute kettlebell amrap workout.
HOW TO USE THIS 20-MINUTE KETTLEBELL WORKOUT GUIDE
This guide has all the tips, tricks, and resources you will need on your mission to live a healthy life.
I’ve provided you with all the resources that you need to succeed but it’s up to you to implement them.
Simply reading through the guides isn’t going to help you achieve your goal weight, the six-pack you desire, a faster mile time, more strength, or whatever your fitness quest might be.
You have to do the work.
It will be hard, you will get frustrated, and you may question if you can actually do this. If you need some support, motivation, or a kick in the pants please do not hesitate to contact me.
20-MINUTE KETTLEBELL WORKOUT STEP 1: PICK A DAY ANY DAY
Take a look at your schedule and decide which 4 days of the week will be the best days for you to exercise. The days you pick should have the fewest commitments and variability in them.
You don’t need to block out an hour or even 30 minutes. I’d like for you to schedule a 20-minute appointment with yourself. This is an appointment that cannot be broken.
If you really cannot spare this much time block out at least 10 minutes 4 days per week. This should be enough time to get an excellent workout at home using the kettlebell workout featured at the end of this article.
20-MINUTE KETTLEBELL WORKOUT STEP 2: PICK A TIME ANY TIME
Decide exactly what time of day – down to the hour you will be exercising.
- 5 AM?
- Lunch Break at noon?
- After work at 6 PM?
- Midnight?
It’s best if you can commit to the same time each of the 4 days every week as this will help your body and mind build the habit (before you know it your workout clothes will be on and you’ll be ready to roll without even thinking about it).
If you have to mix up the times a bit that’s fine. Pick times that will leave you with the fewest excuses or opportunities to cancel these appointments with yourself.
Even if you’re not a morning person I highly suggest making fitness a part of your morning routine as it usually will have the fewest disruptions.
- No chance of being kept late at work
- An emergency with the kids
- Being exhausted and just wanting to get home
- A night out with the boys or girls #beer #wine #illneverdrinkagain
HOW TO DO AN KETTLEBELL AMRAP WORKOUT
What the heck does AMRAP stand for anyway?
As many rounds/reps as possible.
This means that you are to do as many rounds and reps as possible of the exercises listed for that workout in the specified amount of time.
AMRAP workouts are one of the best ways for time-crunched people to get in a workout that produces results.
Here are some general instructions about how to do an AMRAP workout.
- Select one or more exercises for your workout. If you chose more than one, create a small circuit with fixed order and the number of reps per exercise.
- Set a fixed amount of time using your phone, stopwatch, or another timer.
- Perform As Many Reps/Rounds As Possible in this time period with good form.
- Rest as needed during the workout. But the idea is to push yourself.
For example, a 20-minute ARMAP of the following exercises would be completed as follows.
- 5 push-ups
- 10 sit-ups
- 15 squats
- 10 box jumps
You will start a timer (or set one for 20 minutes) and do 5 push-ups. You will then immediately do 10 sit-ups. Followed by 15 squats and finally 10 box jumps. That is equal to 1 round (or 30 total reps).
You would keep this up for 20 minutes. After 20 minutes your workout is done. Record your results in your log and live to fight another day.
WHY RESISTANCE TRAIN?
Regardless of your age, gender, or level of shape that you’re currently in; resistance training (with free weights or your own body weight) should be prioritized in your exercise routine. I’m sure that most of you are already familiar with the benefits but just in case you are not, here is what a well-programmed resistance training routine can do for you. (Courtesy of Charles Poliquin)
- Weights Change Your Body Composition For the Better
- Weight Training Will Help You Lose Fat
- Lifting Preferentially Builds Fast-Twitch Muscles That Raise Metabolism
- Weights Enhance The Nervous System & Gene Pathways
- Strength Training Increases Endurance In Athletes & Regular Folks
- Strength Training Improves Sleep & Reduces Chronic Pain
- Lifting Heavy Builds Bone
- Strength Training Prevents Disease, Particularly Cancer & Diabetes
- Strength Training Improves Hormone Levels & Reproductive Function
- Strength Training Decreases Blood Pressure & Improves Heart Function
Read more: Getting started with strength training. A free guide to getting you started.
WHAT IS THIS 20-MINUTE KETTLEBELL WORKOUT LIKE?
I want you to get the most bang for your buck. That means you will be performing exercises that use the most muscle, burn the most calories and fat, and use the entire body.
When lifting weights or using your own bodyweight to build lean muscle and burn fat you are stressing your muscles (good stress) and breaking them down. They respond by rebuilding themselves and getting stronger. In order to do this, they need rest. All of the workouts in this guide are scheduled for Monday, Wednesday, Thursday, and Friday with Wednesday, Saturday, and Sundays for rest days, play, or light recovery work (more on this in a bit).
Q: Do I have to work out on the days? What if my schedule doesn’t allow for it?
I realize you may have a schedule that will not allow you to work out on the days I suggest. That’s ok, remember how I had you take a look at your schedule to see what days and times would be best for you to exercise? Use the days that work best for you. So if you have to work out on Monday, Wednesday, Thursday, and Saturday that’s totally cool! The important thing is that you are getting it inconsistently.
The only thing that I ask of you is to avoid performing the routines for more than 3 days in a row. Unless you are more of an advanced trainee it can get difficult to recover properly.
WHAT EXERCISES WILL I BE DOING?
Remember how I said I want you to get the most bang for your buck? Well, that means you will be performing exercises that use multiple muscles, joints, and require full-body movement.
This guide is designed to improve general health and fitness with a reduction in body fat and the building of lean muscle. My goal was to use movements, weights, and exercises that could be done just about anywhere by any person. The exercises are kept simple and I have omitted many technical exercises that are very useful but often not convenient for the beginner or even intermediate trainee. However, I do have demo videos of them so that you can design your own workouts once you have completed this program.
Note: You can view all the exercise demonstrations here.
A FEW NOTES BEFORE STARTING THE 20-MINUTE KETTLEBELL WORKOUT
Before jumping into the kettlebell workout I want to cover a few and often overlooked parts of the training.
Breathing: A common mistake I see is holding the breath while performing an exercise. Inhale as you lower the weight and exhale as you raise it and the same goes for when performing bodyweight movements. For example, when you lower the bar to your chest on the bench press you are inhaling and as you press it back up over yourself you would be exhaling.
Let’s look at your Kettlebell workout as an example:
WORKOUT A:
Complete as many rounds and reps as possible in 20 minutes of the following.
- 20 goblet squats
- 15 push-ups
- 20 kettlebell swings (or Russian kettlebell swings*)
- 15 Speed burpees
- 20 Sit-ups
- 15-second forearm plank
How to do this specific workout:
- Start a timer for 20 minutes
- 20 goblet squats
- 5 push-ups
- 20 kettlebell swings (or Russian kettlebell swings)
- 15-speed burpees
- 20 sit-ups
- 15-second forearm plank
Once you’ve completed all 5 exercises in a row this is 1 round. Immediately begin your second round starting with 20 goblet squats. Repeat this process for the entire 20 minutes.
Once 20 minutes is up you will record the number of rounds and reps that you completed in your workout log.
Example: 5 complete rounds and 35 reps (20 goblet squats + 15 push-ups)
What should each rep, set, and all that stuff feel like?
This depends on your level of fitness. If you are just starting out really focus on the movement and the feel of each muscle.
Don’t worry about being able to do all of the reps in a row. It may take some time to build up to that level of fitness. Rest as much as you need while doing the workouts. As you get better you’ll be able to move faster.
There are exercise substitutions at the bottom of each workout page just in case you need to make any modification because of equipment, skill level, or knowledge.
All right! Enough chatter. On with the fitness!
THE SUPER SIMPLE 20-MINUTE KETTLEBELL WORKOUT
Note: Download your free PDF copy of this workout routine.
AMRAP: As many rounds/reps as possible in a specified amount of time.
The kettlebell workout has two different workouts (A and B). These workouts can be done at home or in a gym. You will alternate each workout and include one day of rest in between each workout.
A sample schedule may look like this.
- Monday: Workout A
- Tuesday: Aerobic restoration*, movement session, or rest
- Wednesday: Workout B
- Thursdays: Aerobic restoration*, movement session, or rest
- Friday: Workout A
- Saturday: Aerobic restoration*, movement session, or rest
- Sunday: Workout B
- Monday: Aerobic restoration*, movement session, or rest
- Tuesday: Workout A
- Repeat this schedule
This is only a sample schedule. Make adjustments based on your schedule and needs.
Aerobic restoration and movement sessions are active recovery days.
- 15-45 minute Walk
- Jog/Run
- Hike
- Yoga
- Fun fitness like sports, dance, etc…
What you’ll need:
- A kettlebell
- Your body
WORKOUT A:
20-minute AMRAP.
- 20 goblet squats
- 15 push-ups
- 20 kettlebell swings (or Russian kettlebell swings*)
- 15 Speed burpees
- 20 Sit-ups
- 15-second forearm plank
If You Need To Modify This Workout
- Shorten the AMRAP time.
- Cut the reps. Do fewer reps of any of the exercises (ex: 10 push-ups)
- Move at a pace your comfortable with. Rest as needed.
- Use exercise modifications (see below)
Exercise Modifications
- Goblet squats or Squats
- Push-ups or Incline push-ups, Knee push-ups, wall push-ups
- Kettlebell swings or Dumbbell swings or single-arm dumbbell swings
- Speed burpees or Toe touch jumps
- Sit-ups: Anchor your feet under something for support. Only come up as high as you can.
WORKOUT B:
20-minute AMRAP.
- 10 kettlebell clean and press (left arm)
- 10 kettlebell one-arm rows (left arm)
- 10 kettlebell clean and press (right arm)
- 10 kettlebell one-arm rows (right arm)
- 20 Lunge jumps (or squat jumps)
- 20-floor wipers (or leg raises)
- Optional: 100-meter run (if you have room outside)
BONUS WORK
If you have some extra time or are just feeling frisky, choose one of the options below for some extra training.
- Box jumps or broad jumps: As many as you can do in 30 seconds. Rest 30 seconds. Repeat for 5 to 10 sets
- Jump rope: As many as you can do in 30 seconds. Rest 30 seconds. Repeat for 5 to 10 sets
- Stair runs: Use the stairs in your home to run up and down for 1 minute. Rest 1 minute. Repeat for 5 sets
Do you have any questions about this workout?
Would you like to see more kettlebell workouts on the site?
Justin
PS: Here’s the link to download the PDF of the 20-Minute Kettlebell Workout featured in today’s article
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