June 27, 2025

This 20-Minute Kettlebell Workout That Trains Everything Easily

Kettlebell training is one of the most time-efficient ways to improve strength, power, and athletic movement. The kettlebell is such a dynamic piece of equipment that we, the 12reps teams, love using for our group workouts. That’s why we’ve created this one for you. This 20-minute full-body workout includes just four movements: goblet squats, reverse lunges, kettlebell swings, and single-arm alternating rows. You’ll perform 12 sets of each, with 12 reps per set. It’s simple but demanding.

As a strength and conditioning coach and sport scientist, I highly recommend incorporating kettlebells into your training routine. It will help you train all the stabilising muscles you need to avoid injuries, as well as all your joint rotational angles that need to move to prevent stiffness and tightness. It will get your heart rate pumping because kettlebells are a multifunctional piece of equipment for movement.

12reps strength training app

Goblet Squats

Goblet squats are one of the most effective movements for building leg strength and mobility for everyday life.  Holding the kettlebell at chest height forces your torso to stay upright. This keeps your spine safe and teaches proper squat mechanics.

Set 1- 12reps – 30 seconds’ rest

Set 2- 12reps – 30 seconds’ rest

Set 3- 12reps – 40 seconds’ rest

Set 4 – 12 reps – move on

Reverse Lunges

Reverse lunges build single-leg strength and improve balance. Because you’re stepping backwards, they reduce strain on the knees compared to forward lunges. That makes them a good option for long-term knee health, especially for runners or triathlon athletes.

Set 1- 12reps – 30 seconds’ rest

Set 2- 12reps – 30 seconds’ rest

Set 3- 12reps – 40 seconds’ rest

Set 4 – 12 reps – move on

Kettlebell Swings

Swings are the most explosive movement in this workout. They train the hip hinge, a powerful movement pattern that’s essential in nearly every sport. With each rep, you generate force through the hips, glutes, and hamstrings. 

You then use your core and upper back to control the arc of the kettlebell. When done right, swings build the ability to produce and absorb force. That translates directly to sprinting, jumping, and rapid movement on the field

Set 1- 12reps – 30 seconds’ rest

Set 2- 12reps – 30 seconds’ rest

Set 3- 12reps – 40 seconds’ rest

Set 4 – 12 reps – move on

 

Single-Arm Alternating Rows

This row variation strengthens the upper back, arms, and core. Switching arms each rep adds an element of control and rhythm, keeping your focus sharp and your body engaged. You’ll improve postural strength and grip. 

You’ll also train the core in a rotationally stable way, which is vital in sports where your upper and lower body move in different directions. Rugby and football players, in particular, benefit from this kind of strength under movement

Set 1- 12reps – 30 seconds’ rest

Set 2- 12reps – 30 seconds’ rest

Set 3- 12reps – 40 seconds’ rest

Set 4 – 12 reps – move on

Personalised Kettlebell Training with 12REPS

Most fitness apps offer generalised plans. You follow the same exercises as everyone else, no matter your goal or equipment. That’s where 12REPS stands out. The 12REPS app includes over 100 kettlebell-specific exercises. But more importantly, it lets you personalise your training based on the muscle group or body part you want to target.

If you want to train your legs today, the app offers kettlebell options that focus on your lower body. If you’re targeting the upper back or core tomorrow, it adjusts instantly. The result is a workout that fits your goal, not just a random session.

The app also tracks your sets and reps, builds progression into your plan, and helps you stay accountable. As you log workouts, it learns what you respond to and adjusts your sessions accordingly. It’s like having a smart coach in your pocket, designed explicitly for kettlebell training.

best fitness app, 12reps fitness app

If you’re serious about improving your strength, power, and performance with kettlebells, don’t guess your way through training. Let 12REPS guide you.

With over 100 kettlebell exercises, personalised filtering based on the body part you want to train, and a clear structure to help you progress, you’ll train with purpose every time.

Download the 12REPS app today and take control of your training.

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12Reps Team

Personal Trainer

The 12reps app is your ultimate fitness companion, crafting tailored workout plans, tracking your progress, and keeping you motivated every step of the way. Whether you’re at home, in the gym, or on the go, our adaptable approach fits seamlessly into your lifestyle — providing the support and guidance you need to crush your goals and stay on track.

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