Make the most of that single kettlebell you have at home: this 20-minute total-body circuit—based on 5 fundamental exercises—trains strength, endurance, and cardio all at once.
- One tool, a thousand uses: A single kettlebell is enough for a complete workout combining strength and metabolic conditioning.
- Efficiency: This 20-minute workout is a “total body” session that hits all the major muscle groups.
- The 5 key exercises: Goblet Squat (legs), Kettlebell Swing (posterior chain/cardio), Single-Arm Press (shoulders/core), Single-Arm Row (back/core), Half Turkish Get-Up (total stability).
- The workout: We offer two formats: a 20-minute AMRAP (As Many Rounds As Possible) or 4 Rounds “For Time.”
- Choose the weight: Select a weight that challenges you but allows you to perform all exercises with perfect, controlled technique.
Only Have One Kettlebell? Good: You Have a Complete Gym.
How many times have we looked at that lone kettlebell forgotten in the corner of the room thinking, “Yeah, it’s nice, but what do I do with it? To really train, I need a whole gym. At best, I can use it as a doorstop.”
Wrong.
The kettlebell isn’t just a “weight.” It’s a very versatile tool, designed for functional training. Its off-center shape, with the handle and the cast-iron “ball,” forces your core and stabilizer muscles to work overtime with every single movement.
You don’t need a rack full of equipment. You need 20 minutes and 5 fundamental exercises that, when put together, create a brutally effective total-body workout.
The 5 Fundamental Exercises for a “Total Body” Workout With Just One Tool
This isn’t a muscle isolation workout. Every exercise is multi-joint: meaning it trains multiple muscle groups simultaneously, maximizing calorie burn and building functional strength.
1. Goblet Squat
- Why: It’s the king of squats for learning technique. Holding the weight in front of your chest (like a “goblet”) forces your torso to stay upright and your core to work hard to keep from collapsing. It’s an extraordinary workout for your legs and abs.
- How to do it: Hold the kettlebell with two hands by the “horns” (sides of the handle), resting against your chest. Feet shoulder-width apart. Drop into a deep squat, keeping your chest high and letting your elbows track inside your knees. Push through your heels to return up.
2. Kettlebell Swing
- Why: This isn’t an arm exercise; it’s an exercise for the body’s “engine”: the posterior chain (i.e., glutes and hamstrings). It’s an explosive movement that trains hip power and sends your heart rate skyrocketing. It’s strength and cardio combined.
- How to do it: Feet slightly wider than shoulder-width. Grab the kettlebell with two hands. Push your hips back (like in a deadlift) and let the weight swing between your legs. With a sharp, powerful hip thrust, drive your hips forward and “launch” the kettlebell up to shoulder height. Your arms are just hooks; the power comes from your glutes.
3. Single-Arm Press
- Why: Training the overhead press with one arm is a test of core stability. As you push the weight up, your obliques must contract like steel to keep your torso from bending sideways. It builds strong shoulders and a solid core.
- How to do it: Hold the kettlebell in the “rack” position (nestled between your forearm and shoulder, elbow tight). Squeeze your glutes and abs. Press the weight straight overhead until your arm is locked out. Return to the rack position with control.
4. Single-Arm Row
- Why: It’s the complementary movement to the push. It’s the “row” that builds back strength (lats, rhomboids) and balances the work done on the chest. Doing it one-armed also challenges the core immensely.
- How to do it: Get into a lunge position (one leg forward, one back) or hinge your torso forward, resting one hand on a bench. Hold the kettlebell with your arm extended. “Row” by pulling the weight toward your hip (not your armpit), squeezing your shoulder blade. Slowly control the descent.
5. Half Turkish Get-Up
- Why: The full Turkish Get-Up (TGU) is complex. The “half TGU” is more accessible but just as useful. It teaches the body to move fluidly under load, connecting the core, shoulders, and hips. It’s the ultimate stability exercise.
- How to do it: Lie on your back. Hold the kettlebell with your right arm locked out toward the ceiling. Bend your right knee, placing your right foot on the floor. Push through your right foot and left elbow to lift up onto your elbow. Then push onto your left hand to sit all the way up. Return to the ground with control, never taking your eyes off the kettlebell.
Your 20-Minute Workout: How to Combine the Exercises
Choose one of these two methods. Start the timer and don’t stop until it goes off.
Method 1: AMRAP (As Many Rounds As Possible)
Set a timer for 20 minutes and perform as many rounds as possible of the following circuit:
- 8 Goblet Squat
- 15 Kettlebell Swing
- 6 Single-Arm Press (per side)
- 8 Single-Arm Row (per side)
- 3 Half Turkish Get-Up (per side)
- Rest? Only when necessary. The goal is to keep moving consistently.
Method 2: For Time
Perform 4 rounds of the circuit above as fast as possible. Rest is self-managed, but remember: the clock is ticking.
How to Choose the Right Weight to Start
The weight is everything. If it’s too light, the workout will just be cardio. If it’s too heavy, your technique will collapse, and you’ll get injured.
Choose the weight based on the hardest exercise, which is usually the Press or the TGU. You need to choose a kettlebell that challenges you to complete the 6 reps of the Single-Arm Press with perfect form, but just barely. If you can do 10, it’s too light. If you struggle to get 4, it’s too heavy.
That single piece of cast iron is an entire gym. All it takes is these 5 movements and 20 minutes of commitment to build a strong, resilient, and efficient body.