A top fitness coach shares his favorite 20-minute kettlebell workout for building full-body strength and muscle
This workout will ‘improve core stability and replicate real-life movements, boosting overall functional fitness’
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You don’t need to splash the cash on fancy gadgets to enjoy an effective workout. In fact, you don’t need much equipment at all.
This seven-move session from fitness coach andPliabilityathleteObi Vincentproves this point, working your whole body in just 20 minutes using nothing more than a couple of kettlebells. Set a timer on yoursmartwatchor phone and get to it.
“This is one of my favorite workouts because it’s highly efficient and versatile,” he says. “The exercises in this workout improve core stability and replicate real-life movements, boosting overall functional fitness.
“Kettlebell workouts can also be easily adapted for high-intensity interval training (HIIT), allowing for significant calorie burn and fitness gains in a short amount of time, making them ideal for a quick workout before or after work.”
How to do Obi Vincent’s kettlebell workout
Perform the exercises above as a circuit, and repeat this sequence for a total of two rounds.
Aim to maintain perfect form rather than rushing through reps, but still move purposefully, only leaving short breaks between exercises. This will ensure you spike your heart rate for heart health-boosting cardiovascular exercise, while still working your muscles effectively for strength benefits.
If the move is a unilateral exercise (working one side of your body at a time), complete all prescribed reps on one side, do the same on the other side, then move on to the next exercise.
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1. Goblet squat
Sets:2Reps:8
2. Single-arm overhead press
Sets:2.Reps:6 on each side.
3. Overhead reverse lunge
Sets:2.Reps:8 on each side.
4. Kettlebell swing
Sets:2.Reps:15.
5. Kettlebell single-arm row
Sets:2.Reps:6 on each side.
6. Kettlebell single-arm floor press
Sets:2.Reps:8 on eacharm.
7. Kettlebell biceps curl
Sets:2.Reps:10 on each side.
What kettlebell weight should I choose?
Youcando this workout with a single kettlebell. However, if you want maximum bang for your buck, Vincent recommends having a few different weights at your disposal.
“When choosing a kettlebell weight, consider the specific movement,” he says. “Heavier kettlebells are suitable for lower body exercises like squats or deadlifts, while lighter weights are better for upper body movements or those requiring more control. Ensure the weight is challenging but allows you to maintain proper form throughout the workout.”
This is because the lower body is home to larger muscle groups than the upper body, meaning you’ll need heavier weights to truly test them. And for muscles to grow and become stronger, they need to be challenged.
So, I would recommend aiming to have at least one heavier kettlebell and one lighter kettlebell in your arsenal for this routine.
What are the benefits of kettlebell training?
If you want to build muscle, dumbbells, barbells and resistance machines have long been the default option. But I think kettlebells are criminally overlooked, and Vincent does too.
“Kettlebells are small and easy to use at home or in small spaces,” he says. “And many kettlebell exercises copy how we move in real life, which helps with everyday activities. They strengthen your core, improving your balance and stability too.”
There’s a reason for this. Unlike a dumbbell, the center of mass in a kettlebell is away from the handle. So, when you perform dynamic exercises like swings, the weight pulls you in various directions and challenges your mid-body muscles to keep you stable.
The ergonomic handle is also well-suited to explosive movements like swings, snatches and cleans, helping you build power and athleticism alongside strength.
On top of this, they’re incredibly versatile.
“Kettlebell training has many benefits, making it a great choice for everyone,” Vincent concludes. “You can do a variety of exercises that work different muscles, allowing you to build strength, endurance and flexibility.”
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Harry is a huge fan of picking things up, putting them down again and writing about it, which uniquely qualifies him for the position of fitness and wearables writer with TechRadar.
He’s an NCTJ-qualified journalist with a degree in English and journalism and several years’ experience covering the health and fitness beat. This has involved writing for the likes of Men’s Health, Women’s Health, Runner’s World, Fit&Well, Live Science and Coach.
Harry is passionate about all things exercise-related, having spent more than a decade experimenting with a wide range of training styles. He’s used strength training, bodybuilding, Pilates, powerlifting, gymnastics, rowing, yoga, running, calisthenics, CrossFit and more to build a fit, functional body (and have fun while doing it).
When he’s not writing or training, he can usually be found racing his dog Archie up scenic hills in the south west of England or working to complete his NASM-certified personal trainer qualification.
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