Full Body · 20 minutes

20-Minute Full Body Workout at Home with Kettlebell

  • 20 min
  • 5 moves × 3 rounds
  • Kettlebell
  • Advanced

This 20-minute full body workout hits every major muscle group in one session, so you build strength and burn calories without splitting days. It opens with a short warm-up, moves into a 5-exercise circuit you repeat 3 times, and finishes with a cool-down stretch.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Warm-Up

    30s each · no rest

    1. 1
      Arm Circles starting position
      Arm Circles

      Shoulders

      30s
    2. 2
      Step Jacks starting position
      Step Jacks

      Full Body · Shoulders

      30s
    3. 3
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s

  2. Main Circuit

    45s work · 15s rest

    Repeat 3× · 60s rest between rounds

    1. 1
      Kettlebell Halo starting position
      Kettlebell Halo

      Shoulders · Core

      45s
    2. 2
      Kettlebell Single-Arm Row starting position
      Kettlebell Single-Arm Row

      Back · Biceps

      45s
    3. 3
      Kettlebell Swing starting position
      Kettlebell Swing

      Glutes · Hamstrings · Core

      45s
    4. 4
      Kettlebell Goblet Squat starting position
      Kettlebell Goblet Squat

      Quads · Glutes · Core

      45s
    5. 5
      Kettlebell Deadlift starting position
      Kettlebell Deadlift

      Hamstrings · Glutes · Back

      45s

  3. Cool-Down

    30s each · no rest

    1. 1
      Cobra Stretch starting position
      Cobra Stretch

      Core · Back

      30s
    2. 2
      Supine Spinal Twist starting position
      Supine Spinal Twist

      Back · Glutes

      30s
    3. 3
      Kneeling Hip Flexor Stretch starting position
      Kneeling Hip Flexor Stretch

      Quads · Glutes

      30s

FAQ

Is a 20-minute full body workout enough?

Yes. 20 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.

How often should I do this full body workout?

Aim for 3 times a week on non-consecutive days. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

A single kettlebell. Most people start with 8–12 kg (18–26 lb) for swings and squats, and some moves use bodyweight only.

Keep going

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Make it a habit

Part of these plans

Follow one of these multi-week plans to do this routine on a schedule.

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