Are you sleeping through 20-minute kettlebell workouts? When it comes to resistance training, you probably go for dumbbell exercises or full body strength training, but kettlebells are just as, if not more, brilliant for you.
“Kettlebells are really versatile equipment, which means you can perform many different exercises with minimal equipment requirements,” shares personal trainer, running coach and PASSA founder Lillie Bleasdale.
Don’t you think a piece of kit can transform your workouts? Well, a 2024 review of the effectiveness of kettlebell exercises concluded that they “significantly” improve “maximal strength, power, and muscular endurance.” Not bad.
And the great news is that you don’t have to spend hours on a kettlebell to pack a punch. “With the right weights and movement patterns, you can easily pack a decent workout into a shorter amount of time,” says personal trainer Eleanor Heaton-Armstrong. As a fitness instructor and health editor, I agree. The best workouts aren’t long and are made short, punchy, and most importantly, enjoyable.
Don’t miss our guides to PT-approved strength training exercises, easy-to-follow 30-minute kettlebell workouts, and the best free weight exercises for intense gym days while you’re here. Prefer to train with a dumbbell? Check out our guides to 20-minute dumbbell workouts and the best at-home dumbbell workouts.
20 Minute Kettlebells Are Highly Effective for Toning and Strengthening: Your Guide
What is a kettlebell workout?
Not sure what exactly a kettlebell is? Let an expert explain. The ball-like equipment is essentially a weight with a handle on top. Often made of iron or brightly colored, they look like retro pieces, but their benefits are just as great today, says Bleasdale.
Kettlebell workouts, as the name suggests, are simply workouts that involve weighted equipment.
What are the benefits of 20 minute kettlebell workouts?
1. They are simple
There are tons of benefits to 20 minutes of kettlebell training, including the fact that the workouts are short and simple, but too effective Think about it: using just one piece of kit makes for a very simple workout as you won’t have to cut and change gear.
Although it is advised that you have kettlebells of various weights for different movements, it is very easy to use them and increase your strength.
2. They build strength
Second, kettlebells range in weight from light to heavy, meaning there’s plenty of room for progression. “Kettlebells can improve grip strength, ankle and knee stability, and help you build muscle,” says Heaton-Armstrong.
As you progress with your weights, you’ll be building bigger, stronger muscles. And the slightly off-center design of a kettlebell means you’ll have to work hard to stabilize your core for extra gains.
3. They are ideal for low impact but high intensity sessions
Yeah sure. “A big advantage of kettlebell training is that it’s low impact, but can still help with explosive and dynamic strength,” adds Heaton-Armstrong. You don’t actually have to jump or add stress to your joints during kettlebell training, but classic kettlebell movements like swings, cleans, squats, and deadlifts can be very intense for a heavy workout.
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4. They are versatile
Regardless of how you want to train, kettlebells can be used. “Kettlebells are very versatile and can be used for anything from spinal stretching and mobility to weightlifting to cardiovascular training,” explains Heaton-Armstrong.
5. Effective workouts can be short but effective
Last but not least, kettlebells are an effective tool to make short sessions very effective. “The key here is not to look at the fact that you have 20 minutes and panic,” says Bleasdale. “With resistance training, we want quality reps and if we rush it, the reps become messy and we won’t get as much out of our session. 20 minutes is enough time to do a few reps of a short circuit of four or five exercises. “
The Best 20-Minute Kettlebell Workouts to Try Now:
1. Full Body Kettlebell Workout by Heather Robertson
What? A full body Kettlebell workout that will test your strength and coordination.
Because? “This is one of my favorite kettlebell workouts in terms of trainer caliber and content,” says Bleasdale. You will actually work through unilateral movements under great instruction.
How much time? 20 minutes
2. Joe Wicks 20 Minute Kettlebell Workout
What? From the king of home workouts, this 20-minute workout works your upper body, lower body, and core.
Because? Another Bleasdale recommendation thanks to Wicks’ brilliant class, we love this workout for a quick burst when training at home.
How much time? 20 minutes
3. Intense No-Rep Kettlebell Workout by Pavel Krotov
What? An intense workout that is best for intermediate and above Kettlebell users.
Because? “I like a workout with a combination of fast and slow twitch burners and this one works perfectly,” says Heaton-Armstrong. This means you’ll work on fast, explosive movements as well as slow, strong exercises for all-around fitness in 20 minutes.
How much time? 20 minutes
4. 20 Minute Kettlebell Strength via Workout with Roxanne
What? 20 minutes of strength training that includes unilateral movements, compounds and cardio.
Because? With unique movement combinations, you’ll feel all the benefits of kettlebell training in this effective workout.
How much time? 20 minutes
5. Kettlebell Tabata workout from Kay Kay Fitness
What? An advanced cardiovascular workout without talking but with lots of demonstrations.
Because? For those who want a serious cardio burn, this kettlebell workout will move you through short, sharp bursts of movement with minimal rest.
How much time? 20 minutes
6. Fat Burner Home Workout by Shona Vertue
What? A combination of cardio and strength-focused exercises, all using a kettlebell.
Because? Shona Vertue gives a brilliant explanation of all her moves so you can perform them safely and reap the benefits in no time.
How much time? 20 minutes
7. BodyFit’s 20-Minute Leg and Ab Workout by Amy
What? 20 minutes to focus on glutes, quads, hamstrings and abs with a kettlebell.
Because? “When I’m working out for 20 minutes, I like to focus on just one area of the body,” says Heaton-Armstrong. That way, you’ll have more time to focus on burning muscle and getting results, just like in this lower body session.
How much time? 20 minutes
8. No-Rep Kettlebell Upper Body Workout from Workout with Roxanne
What? This time, the focus is all on the upper body with a kettlebell.
Because? Again, getting better at one area group means more fatigue in the muscles. This upper body focus is a great option for building strength in your shoulders, back, chest and arms.
How much time? 20 minutes
Buy the MC UK training kit now:
Are you looking to invest in home weights that are effective but also look stylish? These cast iron weights from Amazon are a great option. Choose the weight that suits you, from 6 kg to 20 kh.
If you prefer to train with multiple kettlebells (for example, you may need a lighter weight for, say, overhead presses than for deadlifts or squats), this set of three kettlebells, available on Amazon Prime, is for you. With three weights ranging from 5kg to 15kg, you have plenty of options.
Bowflex Adjustable Kettlebell
Now, this one is clever: a kettlebell that changes weight at your touch? That’s right, it’s adjustable and allows you to change the weight you’re lifting based on your training and exercise levels.
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