Full Body · 20 minutes

20-Minute Full Body Workout at Home with Kettlebell

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

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
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s
    2. 2
      Arm Circles starting position
      Arm Circles

      Shoulders

      30s
    3. 3
      March in Place starting position
      March in Place

      Full Body · Quads

      30s

  2. Main Circuit

    40s work · 20s rest

    Repeat 3× · 60s rest between rounds

    1. 1
      Kettlebell Overhead Press starting position
      Kettlebell Overhead Press

      Shoulders · Triceps · Core

      40s
    2. 2
      Kettlebell Swing starting position
      Kettlebell Swing

      Glutes · Hamstrings · Core

      40s
    3. 3
      Kettlebell Single-Arm Row starting position
      Kettlebell Single-Arm Row

      Back · Biceps

      40s
    4. 4
      Kettlebell Goblet Squat starting position
      Kettlebell Goblet Squat

      Quads · Glutes · Core

      40s
    5. 5
      Kettlebell Deadlift starting position
      Kettlebell Deadlift

      Hamstrings · Glutes · Back

      40s

  3. Cool-Down

    30s each · no rest

    1. 1
      Figure-Four Stretch starting position
      Figure-Four Stretch

      Glutes

      30s
    2. 2
      Standing Quad Stretch starting position
      Standing Quad Stretch

      Quads

      30s
    3. 3
      Cat-Cow starting position
      Cat-Cow

      Back · Core

      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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