One of the joys of a good kettlebell workout is that you don’t need a lot of equipment to get your heart rate up and your body working so hard. If you’re looking for a quick 20-minute kettlebell workout to try on your next visit to the gym, you’ve found one worth trying — read on to find out more.
The 20-Minute kettlebell workout by personal trainer Rhiannon Bailey uses one bell and four different exercises to work up a sweat. It’s worth grabbing a heavier kettlebell because you’re only using one weight. For proper weight selection, find a kettlebell that feels heavy through the final few reps, but isn’t so heavy that you compromise your form. The workout consisted of 40 seconds of work, followed by 20 seconds of rest.
Looking for more kettlebell workout inspiration? this is The seven-move kettlebell exercise targets your legs with powerthis is A kettlebell workout takes 15 minutes to train your entire bodyin addition to this 15 minutes of kettlebell ab workout will get your core fired up.
What is a 20-minute kettlebell workout?
If you want to read the exercise before you start, here are the exercises:
Squat clean: For a clean squat, hold a kettlebell with both hands, with your feet wider than hip-width apart. Sit down, then when you return to the starting position, raise the kettlebell above your head, arms straight, but not locked. Lower the bell back and repeat the process.
Kettlebell swings: Stand with your feet shoulder-width apart (or a little wider), toes pointing slightly out, and hold a kettlebell with both hands. Roll your shoulders back and down and engage your core. Hinge forward at your hips keeping your back flat and your stomach thrust back, swing the kettlebell back between your legs, and then explosively thrust it forward, extending your hips. Rotate the kettlebell above your head, then control to lower back down.
Payment transfers: For this exercise, start in a one-handed push-up position on the handle of the kettlebell and perform a push-up. When you get up from the push-up, pull the kettlebell under your body to the other side. Then hold the bell in your other hand and repeat.
Russian twist extension: Hold the kettlebell with both hands, complete a Russian twist, and lower the kettlebell to the side of your body as you twist. Once you’ve completed the twists on each side, hold your body in a V position and extend your legs away from your body at the same time, before returning to the Russian twists.
You’ll perform each exercise for 40 seconds, followed by 20 seconds of rest, and complete the cycle five times.
I Just Tried a 20-Minute Kettlebell Workout – Here’s What Happened
Like all journalists working out on Black Friday, time was short when I headed to the gym and grabbed a little kettlebell for this lunchtime workout. Realizing that I didn’t have long to get my heart rate up and get away from my desk, I grabbed a 10 kg (22 lb) kettlebell and got to work.
I really enjoyed the 40-second work format, followed by a short rest period. I’m often guilty of taking long breaks during my workouts to scroll Instagram or respond to text messages, but 20 seconds was long enough to catch my breath, without feeling like I wasted time. If you’re a complete beginner, you can extend your rest periods and do 30 seconds of running, 30 seconds of stopping. For those looking to really up the ante, you can work for 50 seconds and rest for ten seconds.
Even though I was only four moves in, I felt like I worked my body really hard during this workout. The Russian Twisted Leg Extensions made for a really radical blowout, and definitely worked up a serious sweat in just 20 minutes. This will definitely be something I’ll repeat, but for now, we’re back to the best Black Friday deals.
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