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The 20-Minute Fat-Burning Kettlebell Complex

A full-body workout in just 20 minutes with one kettlebell.

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The kettlebell is not only one of the most effective versatile pieces of equipment, it's also one of the most convenient. If you're tight on time, or looking for a quick workout you can do anywhere with minimal stuff, all you need is one bell.

For those tired of waiting for free weights, machines, or are seeking a fresh and intense way to work out, we’ve asked Mike Stehle of Training Room Online in Avon, NJ, for his prescription. All you need is one kettlebell and 20 minutes.

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The Protocol

Set a timer for 20 minutes. Perform as many rounds as you can of the following movements using one kettlebell.

Advanced Athlete Complex
10 reps Kettlebell Deadlift
10 reps Pushup
10 reps Kettlebell High Pull
10 reps Pushup
10 reps Two-hand Kettlebell Swing
10 reps Pushup
10 reps Goblet Squat
10 reps Pushup
Intermediate Athlete Complex
6-10 reps Kettlebell Deadlift
10
reps
Pushup
6-10 reps Kettlebell High Pull
8
reps
Pushup
6-10 reps Two-hand Kettlebell Swing
6
reps
Pushup
6-10 reps Goblet Squat
4
reps
Pushup
Beginner Athlete Complex
5 reps Kettlebell Deadlift
5 reps Pushup
5 reps Kettlebell High Pull
5 reps Pushup
5 reps Two-hand Kettlebell Swing
5 reps Pushup
5 reps Goblet Squat
5 reps Pushup

NEXT: SEE THE EXERCISES >>

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