Program Overview
| Equipment Needed | Kettlebells |
| Split Type | Full Body Hybrid Split |
| Sessions/Week | Six |
| Duration/Session | 20 Minutes |
| Exercise Type | Strength, Balance, & Endurance |
| Program Goal | Build a Strong & Functional Body |
| Experienced Required | Beginner to Intermediate |
| Target Gender | Male and Female |
| Recommended Duration | 8-10 Weeks |
This 20-minute kettlebell workout is based on a full-body method hybrid split (training the entire body in each session).
It involves exercising six times weekly, focusing on strength, endurance, and balance training twice.
- Strength Training: It is based on simple rep-set methods to build strength and muscle. It involves performing muscle-building exercises, such as squats, presses, and rows, with 30-45 seconds between sets.
- Endurance Workout: It is based on the HIIT (High-intensity Interval Training) method and includes power exercises, such as swings, clean and press, thrusters, push presses, squat jacks. It will improve your endurance and promote your cardiovascular fitness.
- Balance Exercises: The balance and mobility exercises, such as single-leg deadlifts, shrimp squats, windmill, and Turkish get-up, will improve your functional fitness.
Combining different exercises will help you build a strong, functional, aesthetic body.
Important Note: People who train 5x, 4x, or even 3x weekly can follow this routine. All they have to do is to start from where they left. For example, if you train three days a week, complete this routine in two weeks
20-Minute Kettlebell Workout Routine Build an Athletic Body
- Day 1 – Strength Training
- Day 2 – Endurance Workout
- Day 3 – Balance Exercises
- Day 4 – Strength Training
- Day 5 – Endurance Workout
- Day 6 – Balance Exercises
- Day 7: OFF
Lower the number of reps or sets if the time exceeded.
Day 1 – Strength Training
| Exercises | Sets | Reps |
|---|---|---|
| Overhead Press | 3 | 12-15 |
| Racked Squat | 3 | 12-15 |
| Alternating Floor Press | 2 | 10/side |
| Single-arm Row | 2 | 10/side |
| Kettlebell High Pulls | 2 | 10-12 |
Day 2 – Endurance Workout
Rest for 20-30 seconds between exercises. Aim for 3-4 rounds.
| Exercises | Activity |
|---|---|
| Kettlebell Swings | 10 reps per arm |
| Mountain Climbers | 15-20 seconds |
| Squat Jacks | 10-12 reps |
| Single-arm Clean & Press | 6-8 reps per side |
| Russian Twist/Half Kneeling Oblique Chop | 10 twists per side |
Day 3 – Balance Exercises
| Exercises | Sets | Reps |
|---|---|---|
| Single-leg Deadlift | 3 | 6/side |
| Kettlebell Windmill | 3 | 5/side |
| Renegade Row | 3 | 5/side |
| Curtsy Lunges | 3 | 5/side |
| Single-leg Bridge | 2 | 10/side |
Day 4 – Strength Training
| Exercises | Sets | Reps |
|---|---|---|
| Lunge to Press | 3 | 5/side |
| Sumo Deadlift High Pull | 3 | 10-12 |
| Sit and Press | 3 | 10-12 |
| Gorilla Row | 3 | 12-15 |
Day 5 – Endurance Workout
| Exercises | Activity |
|---|---|
| Arm Changing Swings | 10 reps per arm |
| Around the World | 15-20 seconds |
| Man Maker | 10-12 reps |
| Kettlebell Slasher | 6-8 reps per side |
| Kettlebell Drag | 10 twists per side |
Day 6 – Balance Exercises
| Exercises | Sets | Reps |
|---|---|---|
| Pistol Squats | 3 | 6/side |
| Overhead Lunges | 3 | 5/side |
| Turkish Get-Up | 3 | 5/side |
| Lunge with Rotation | 3 | 5/side |
| Good Morning | 2 | 10/side |
Who Can Follow This 20-Minute KB Routine?
This hybrid kettlebell routine aims to enhance your overall fitness, from strength and mobility to balance and endurance.
It is suitable for all fitness genders and people of all fitness levels, whether men or women, beginner or intermediate.
However, if you find some challenging exercises, you can replace them with appropriate ones from this KB exercises list.
Full Body 20-Minute Kettlebell Free PDF
Save this PDF and follow this routine for 6-8 weeks to see some noticeable changes.
If you want a kettlebell program for a specific goal, here are some options:
