20 Mins Is All It Takes: 26 Kettlebell Workouts
Who knew that 20 minutes was all it took to get that body you always wanted?
That is the case with these 26 kettlebell workout routines.
Why use a kettlebell? Because it is a versatile piece of exercise equipment that will allow you perform to exercises that will stimulate every muscle group simultaneously. So are you ready to build a beach-worthy body in only 20 minutes? Well here is how to do so!
How to do a 20-min kettlebell workout: superset
1. Choose a kettlebell exercise then immediately perform the other exercise for 1 minute.
2. Rest for 2 minutes
3. Repeat 4 more times. (Equals 5 rounds total)
|Rounds||Kettlebell Exercise||Other Exercise|
|5||1 min two-handed kettlebell swings||1 min knee pushups|
|5||1 min one-handed kettlebell swing (30 sec per side)||1 min jumping jacks|
|5||1 min two-arm kettlebell row||1 min jog in place|
|5||1 min kettlebell one-arm row (30 sec per side)||1 min side hops|
|5||1 min kettlebell woodman’s chop (30 sec per side)||1 min jumping jacks|
|5||1 min kettlebell single-arm front squat||1 min knee pushups|
|5||1 min kettle leg-over floor press||1 min flutter kicks|
|5||1 min kettlebell overhead lunge||1 min burpees|
|5||1 min two-arm kettlebell row||1 min walk up stairs|
|5||1 min goblet squat||1 min lunges|
|5||1 min kettlebell leg-over floor press||1 min sit-ups|
|5||1 min kettlebell overhead press||1 min side hops|
|5||1 min kettlebell one-arm row||1 min jumping jacks|
|5||1 min kettlebell deadlift||1 min knee pushups|
|5||1 min kettlebell Russian twist||1 min step ups|
|5||1 min kettlebell overhead lunge||1 min chair dips|
|5||1 min kettlebell deadlift||1 min walk up stairs|
|5||1 min alternating kettlebell press||1 min squats|
|5||1 min Goblet squat||1 min march in place|
|5||1 min kettlebell leg-over floor press||1 min walk up the stairs|
|5||1 min kettlebell woodman’s chop||1 min side hops|
|5||1 min kettlebell standing side crunch||1 min march in place|
|5||1 min kettlebell single-arm front squat||1 min jumping jacks|
|5||1 min kettlebell Russian twist||1 min knee pushups|
|5||1 min two-handed kettlebell swings||1 min walk up stairs|
|5||1 min kettlebell deadlift||1 min throw jabs and punches|
Those were 26 kettlebell workouts you can choose from. Do either of those routines 3-4 days per week. Have fun building a beach-worthy body in only 20 minutes!
What weight of kettlebell ball should I use. I am 5ft 10 250lb. And 57 years old
Very good question! The easy answer is that you want to use a weight that allows you to do as many reps as you need to. In other words, if you are looking to do 10 reps for a specific exercise, start light and find a weight that allows you to do the 10 reps (with some effort). As you progress that weight will become “light”. Once you can do 10 reps for the required amount of sets, you can look to move up to the next size kettlebell. You do NOT want to use a weight that is so heavy that you can’t complete your workout. On the flip side, you don’t want to go too light, as you won’t be getting the best possible workout. Good luck and let me know how you are progressing!
So do you do the exercise you choose, THEN do the other exercise? So if I choose the first option, I would do 1 minute of KB swings, then immediately do the 1 minute of push ups?
Happy Holidays! Yes, you do both exercises (back to back), then take the 2-minute rest and repeat 4 more times. That gives you a vigorous 20 minute that you change up for variety, and it works! Love to hear your feedback after doing this routine for a while!