Free workout · 40/20 intervals
20-Minute Full-Body Kettlebell Workout
This 20-minute full-body kettlebell workout uses one bell: 4 minutes of warm-up, two rounds of a six-station circuit (40 seconds of work, 20 seconds to rest and switch), and a 4-minute cool-down. It trains the hinge, squat, press, lunge, and push-up in one session.
By Trevor Shan · Founder & head coach · Updated
12-minute main circuit · 20 minutes total · One kettlebell
How this workout works
Each station lasts one minute: work for 40 seconds, then use the next 20 seconds to rest and set up the next movement. Six stations make one round; complete two rounds for 12 minutes of work.
Choose a kettlebell you can press overhead for 5 controlled reps on each arm. That weight is usually manageable for the swings, squats, and lunges too. If a station feels too heavy, slow down or rest for part of the 40 seconds rather than rushing the reps.
New to these movements? Watch each linked lesson first. The swing, squat, and press lessons are complete coaching videos you can play before you start the timer.
1. Warm-up — 4 minutes
One round. Complete each movement for 60 seconds.
- 1.Bounce60 seconds
- 2.Pump Stretch60 seconds
- 3.Knee Bends60 seconds
- 4.Windshields60 seconds
2. Main circuit — 2 rounds of 40/20 intervals (12 minutes)
Work for 40 seconds at each station, then rest for 20 seconds while you move to the next one. Complete all six stations, then repeat the circuit once more.
| Movement | Each station |
|---|---|
| Two-hand swing | 40 seconds Snap the hips and let the bell float to chest height. Park the bell if your back starts doing the work. |
| Goblet squat | 40 seconds |
| Single-arm press — left | 40 seconds Clean or lift the bell into the rack, then press. Rest in the rack when you need to. |
| Single-arm press — right | 40 seconds |
| Rack reverse lunge | 40 seconds (switch sides halfway) Hold the bell in the rack and step back with the leg on the same side. Switch the bell and leg at 20 seconds. |
| Push-ups | 40 seconds Drop to your knees or elevate your hands whenever your body stops moving in one straight line. |
3. Cool-down — 4 minutes
One round. Complete each movement for 60 seconds.
- 1.Down Dog60 seconds
- 2.Updog60 seconds
- 3.Seated Twist — Left60 seconds
- 4.Seated Twist — Right60 seconds
Move within a comfortable range without pain.
Your result and next session
Count your reps at each station on the first round and try to match them on the second. When every station feels controlled for the full 40 seconds, add a third round before you reach for a heavier kettlebell.
Frequently asked questions
Is 20 minutes of kettlebell training enough?
Twenty minutes with one kettlebell can train your whole body and raise your heart rate, especially two or three times a week. For a structured plan that builds over eight weeks, the Foundation program in the Kettlebell Body app uses longer sessions of about 45 minutes, including warm-up and mobility.
What weight should I use for this workout?
Use a kettlebell you can press overhead for 5 controlled reps on each arm. If the swings feel too light with that bell, you can swing a heavier one, but keep the press and lunge stations at a weight you control.
Can beginners do this workout?
Yes, if you have practised the swing, goblet squat, and press first. Rest during any interval when your form slips; the timer sets the pace, not a rep target.
Want the next workout planned for you?
Kettlebell Body is a kettlebell and bodyweight training app by coach Trevor Shan: an eight-week Foundation program (four workouts a week, one kettlebell in Month 1, then two), coach-led exercise videos, guided timers, and progress tracking. It is available on iOS and Android, and Foundation Week 1 is free with no card required.
This workout is a standalone session. Kettlebell Body's Foundation program plans four workouts a week for eight weeks, with timers and a record of every session.
Week 1 is free with no card required; membership is US$29.99/month or US$239.99/year after that. Compare kettlebell apps
Open Kettlebell Body →
