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20-Minute Full-Body Workout You Can Do in Your Living Room

All you need is a kettlebell.
FACT CHECKED BY Christopher Roback

If you want to get a full-body workout in the comfort of your own home, investing in a few kettlebells is a must. "One of the greatest aspects of using a kettlebell for exercising is that you can use one light or medium kettlebell weight and an area roughly the size of a yoga mat to get a fun, full body strength and conditioning workout in as little as 15 or 20 minutes," Nikolai Puchlov, Head Coach & Founder, Pro Kettlebell, tells Body Network. He created a home kettlebell workout exclusively for our readers, which tones and strengthens your entire body. 


What to Know Before You Start


A great thing about kettlebell workouts is that they are high intensity, low impact and can burn a lot of calories in a short time. And, like other forms of strength and weight training, you continue to burn more calories post workout than other cardio-based forms, due to post-exercise oxygen consumption. Puchlov adds that they help strengthen your muscles and joints and "provides cardio benefits at the same time." This workout can easily be modified to the appropriate level by using lighter or heavier kettlebell weights and/or increasing or decreasing the pace at which you perform the exercise. 

Related: I'm a Dietitian and Here's What Happens to Your Body When You Give Up Sugar


Bodyweight Warm Up


First, start with a short bodyweight warm up. 

  1. 30 seconds of air squats
  2. 30 seconds of toe touches
  3. 30 seconds of standing folding stars
  4. 30 seconds of high knees


Buns and Guns Kettlebell Exercises


The first set of kettlebell exercises works the "buns and guns," says Puchlov.

  1. Goblet squats
  2. Ribbons

30 seconds on 10 seconds off x 2 rounds


Chest and Core Kettlebell Exercises


Next, "turn that bird cage chest into a love nest and core," says Puchlov. 

  1. Bridge press
  2. Russian twist

30 seconds on 10 seconds off x 2 rounds

Related: I Lost Belly Fat With These 3 Easy Hacks You Can Do Today


Back and Biceps Kettlebell Exercises


The third section of kettlebell exercises works the back and biceps. "Baby got back and biceps," quips Puchlov.

  1. One arm row (30 seconds per side)
  2. Cheat curls (30 seconds per side)

1 minute on 10 seconds off x 2 rounds

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Thigh and Triceps Kettlebell Exercises


The final set of kettlebell exercises works the "thighceps and triceps," says Puchlov. 

5 repetitions each for AMRAP (As Many Rounds as Possible) in 3 minutes.

  1. Thrusters
  2. Deadlift
  3. Tricep Extensions

💪🔥Body Booster: Due to post-exercise oxygen consumption, you will not only burn a lot of calories in a short time during your workout, but will continue burning more calories post workout than other cardio-based forms of exercise. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more