20-minute kettlebell EMOM

20 minutes
EMOM · every 1 min
One kettlebell

One kettlebell, four movements, twenty minutes. The minutes rotate through a hinge (swing), a squat, a push and a pull-and-press, and the cycle repeats five times.

Open in the timer

It opens in the builder, so you can change anything first, then press Start session.

Minute by minute

Minute	Movement	Reps
1	Kettlebell swing	15
2	Kettlebell goblet squat	10
3	Push-up	10
4	Kettlebell clean and press · each side	5
5	Kettlebell swing	15
6	Kettlebell goblet squat	10
7	Push-up	10
8	Kettlebell clean and press · each side	5
9	Kettlebell swing	15
10	Kettlebell goblet squat	10
11	Push-up	10
12	Kettlebell clean and press · each side	5
13	Kettlebell swing	15
14	Kettlebell goblet squat	10
15	Push-up	10
16	Kettlebell clean and press · each side	5
17	Kettlebell swing	15
18	Kettlebell goblet squat	10
19	Push-up	10
20	Kettlebell clean and press · each side	5

How it runs

The push-up minute gives your legs a break after the squat, and the swing minute gives your shoulders one after the press, so no single area works two minutes in a row. The clean and press closes each round and is the hardest to do well when tired.

Choosing weight and pace

Because you use one bell throughout, the clean and press sets the weight, not the swing. Pick the bell you can press for five on each side while breathing hard. That is usually lighter than the bell you would choose for swings alone.

Easier

Cut the swings to 12 and the push-ups to 8.
Do the clean and press as a push press, 4 each side.

Harder

Swap the goblet squat for a front-rack squat on each side.
Add a second pair of rounds and run 30 minutes.

Open in the timer

More workouts

20-minute swing and burpee EMOM — 20 minutes
12-minute power clean EMOM — 12 minutes
E2MOM 16: squat snatch and box jump — 16 minutes
All workouts

Stop if something hurts. If you have an injury or a health condition, check with a professional before trying a new workout.Privacy