Your New Go-To 20-Minute Kettlebell Workout
20 minutes. One piece of equipment. One solid workout.
November 24, 2025 - Updated November 24, 2025
If you’re looking for a fast, effective way to strengthen your entire body, a kettlebell is hard to beat. This is one of the most popular full-body kettlebell workouts in the Sweat app and is designed to deliver maximum results in minimal time - think strength, stability and a serious endorphin hit in just 20 minutes.
Whether you’re training at home or adding variety to your gym routine, this all-in-one session will guide you through functional movements that work multiple muscle groups at once. Get ready to swing, squat and press your way to a stronger you.
The workout consists of three circuits. Each circuit includes three exercises with 10 seconds of rest in between each exercise, and you'll repeat each circuit three times before starting the next one.
Circuit 1
3 exercises / 3 laps
40 seconds
Straight-leg deadlift
Whereas a traditional deadlift involves more of a bend in your knees, with this variation, you're trying to keep your legs relatively straight to really feel that muscle engagement down the backs of your legs.
Rest
10 seconds
30 seconds
Goblet squat
You can find step-by-step instructions here. Even though you're holding the weight at your chest, try to keep your shoulders back and your spine in a neutral position.
Rest
10 seconds
20 seconds
Kettlebell swings
You can find step-by-step instructions here. Focus on hinging at the hips - a kettlebell swing should feel like a hinge not a squat.
Rest
10 seconds
Circuit 2
3 exercises / 3 laps
40 seconds (20 per side)
Single-arm shoulder press
You can find step-by-step instructions here. Try to keep your shoulders down rather than letting them creep up towards your ears.
Rest
10 seconds
30 seconds
Kettlebell upright row
You can find step-by-step instructions here. Try to keep your shoulders down rather than letting them creep up towards your ears.
Rest
10 seconds
20 seconds
Kettlebell swings
You can find step-by-step instructions here. Focus on hinging at the hips - a kettlebell swing should feel like a hinge not a squat.
Rest
10 seconds
Circuit 3
3 exercises / 3 laps
40 seconds (20 each side)
Standing oblique crunch
You can find step-by-step instructions here. Keep your core engaged and feel your sides working with each rep.
Rest
10 seconds
30 seconds (15 each side)
Single-arm deadlift
You can find step-by-step instructions here. Focus on keeping your chest proud - you should feel your glutes and hamstrings strongly contract throughout this movement.
Rest
10 seconds
20 seconds
Kettlebell swings
You can find step-by-step instructions here. Focus on hinging at the hips - a kettlebell swing should feel like a hinge not a squat.
Want more workouts like this?
There's plenty more where that came from in the Sweat app, and you can easily search for kettlebell workouts (or any other piece of equipment!) in the On Demand section to find exactly what you're looking for.
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* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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