20-minute swing and burpee EMOM

20 minutes
EMOM · every 1 min
One kettlebell

Two movements that compete for your breathing. Twelve swings on odd minutes, eight burpees on even minutes, ten rounds of each. There is no skill to think about, only the pace.

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	12
2	Burpee	8
3	Kettlebell swing	12
4	Burpee	8
5	Kettlebell swing	12
6	Burpee	8
7	Kettlebell swing	12
8	Burpee	8
9	Kettlebell swing	12
10	Burpee	8
11	Kettlebell swing	12
12	Burpee	8
13	Kettlebell swing	12
14	Burpee	8
15	Kettlebell swing	12
16	Burpee	8
17	Kettlebell swing	12
18	Burpee	8
19	Kettlebell swing	12
20	Burpee	8

How it runs

The swings are easy to start and get heavier in the grip and hips as the minutes pass. The burpees feel fine for the first few rounds and then start to cost you. Because the two alternate, each gets a full minute off before it returns; the cost builds up in your breathing, not in any one muscle.

Choosing weight and pace

Choose a bell that makes 12 swings feel light in round one. If the burpees take you more than 45 seconds, drop them to 6 rather than slowing everything down; the rest you win back is what keeps the second half possible.

Easier

Do step-back burpees without the push-up, or 6 reps.
Use a lighter bell and keep every swing at chest height.

Harder

Make it 15 swings and 10 burpees.
Use a heavier bell and cut the swings to 10.

Open in the timer

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