# 20-minute kettlebell workout

URL: https://gocutline.com/workouts/kettlebell-20-minutes/

20-minute kettlebell workout is a 20-minute workout for intermediate level with one kettlebell: Kettlebell swing (4 × 15), Goblet squat (3 × 10), One-arm row (3 × 10 a side), One-arm press (3 × 8 a side).

| | |
|---|---|
| Time | 20 minutes |
| Level | Intermediate |
| Equipment | One kettlebell |

## The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Kettlebell swing | 4 × 15 | 45 s |
| Goblet squat | 3 × 10 | 60 s |
| One-arm row | 3 × 10 a side | 45 s |
| One-arm press | 3 × 8 a side | 60 s |
| Suitcase carry | 2 × 30 m a side | 45 s |

## How to do it well
- The swing comes from the hips, not from the arms.
- Learn the swing with a light bell first.

## Make it a block
A workout you planned is a workout you do. [Add it to your week in Cutline](https://app.gocutline.com/?plan=20-minute%20kettlebell%20workout%2020%20min%20on%20Monday%20at%207): one click and the time is blocked.

*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*

---
Cutline: Cutline is a weekly calendar and planner that turns time blocks into XP, levels and streaks. You plan your week in blocks, tick each one off when it is done, and see your progress on a social feed (the Floor) and a weekly leaderboard (the Arena). Planning and budgeting are free; paid plans add a badge, posting, messaging, shared calendars and lower selling fees, from $9 a month. Pro is free to try for 7 days.
Facts: https://gocutline.com/facts/ · Updated 2026-11-06