22 minute kettlebell workout

Who doesn’t love a workout you can do in less than 30 minutes? This 22 minute kettlebell workout is exactly that! A quick, effective workout you can do with a single kettlebell from home or on the road.

The beauty of kettlebell workouts is they only require one piece of equipment to work all the major muscle groups in a single workout. Since there are so many options for compound movements with kettlebells you can work your upper body and lower body with a single exercise. Kettlebell swings, cleans, snatches, and Turkish get-ups are great examples of full body exercises you can do with a single kettlebell. Combine a few of these and you have a great way to raise your heart rate and challenge the entire body in a 22 minute workout.

When using a single kettlebell like the below workout prescribes, you will alternate exercises using the left arm and right arm. The good news is that with just a few kettlebell exercises performed as a circuit you will be done with the best kettlebell workout in under 23 minutes. The bad news is it will be over just as you start having some fun. But don’t worry you can always repeat the workout a few times a week.

In this workout you’ll train multiple essential body movements like the hip hinge, lunge, row, and push up. After a few tough minutes you’ll be ready to put your kettlebell away and conquer the rest of your day.

Make sure to subscribe to the Outdoor Muscle Newsletter and YouTube Channel for the latest kettlebell content!

22 Minute Kettlebell Workout

The below workout is called an AMRAP or “As Many Rounds As Possible.” You will use a timer (I use the one on my phone) for this workout and set it for 22 minutes. Then, you will perform the below circuit in order as many times as possible before the timer goes off.

22 min AMRAP

• 5 Cleans each side
• 4 Overhead Reverse Lunge each side
• 10 KB Push-Ups
• 10 Ballistic Row (5 each side)

Even though this sounds like a simple AMRAP, by the end of the workout you will be completely cooked.

Here are some things to keep in mind when doing this type of workout.

Form/Technique: Yes there is a running clock, which adds some pressure to the workout. But you should focus on maintaining good form throughout. Don’t sacrifice your form for speed. I promise you will still get an excellent workout even if you take your time to maintain proper form. If you aren’t familiar with the exercises in this workout, feel free to replace them with something that aligns with your skill level. Or, work on developing skill in each exercise individually before combining into a single workout. I have a ton of short demonstration videos on the Outdoor Muscle YouTube Channel that can help get you started.

Warm Up: A warm-up is not only a great way to prepare your body for a new challenge, it’s also an effective method of injury prevention. A 10-15 minute warm-up is all you need to increase your heart rate and deliver blood to the muscle fibers you’ll be training. 

Consideration of Physical Conditions: Before diving into a strenuous full body workout, consider any pre-existing health conditions or injuries. It’s best to consult with a healthcare professional to ensure the workouts align with your individual needs and restrictions.

Fitness Level:​ This workout is ideal for those at the intermediate or advanced fitness levels. If you’re new to kettlebell training you might enjoy these beginner resources.

Single Kettlebell Training for Beginners [+Training Plan]

The Best Kettlebell Shoulder Workout Guide for Beginners

10 Minute Kettlebell Workout for Full Body Fitness

The Exercises

Below is a breakdown of each exercise in this 22 minute kettlebell workout. I completed this workout as part of my 15 day outdoor kettlebell workout challenge. You can see my vlog from that day here:

Kettlebell Cleans

The kettlebell clean is the first exercise in this circuit. It’s a total upper body workout including biceps, triceps, and shoulders. For this workout you will perform five kettlebell cleans with one arm, then immediately do 5 kettlebell cleans using the other arm.

How to do Kettlebell Cleans

• Start with your feet shoulder-width apart with the kettlebell on the ground slightly out in front of you.
• Hinge at the hips, grip the kettlebell with one hand. Keep your spine neutral (not hunched over).
• Shrug and pull the kettlebell back keeping the kettlebell close to your body. Allow the kettlebell to roll around your wrist.
• Catch the kettlebell in the rack position. Hips and legs lockout at the top.
• Allow the kettlebell to go back down between your legs as you hinge your hips.

Overhead Reverse Lunge

The overhead lunge is a challenging exercise that develops strength and stability. This exercise is best performed as a slower exercise with controlled movement. If the overhead position is too difficult you can do a slightly different version of this exercise by holding the kettlebell in the front rack position.

How to Do Overhead Reverse Lunge

• Stand with your feet hip-width apart. Clean a kettlebell to the front rack position (shoulder height). 
• Press the kettlebell overhead and hold it in that position with your arm extended.
• Take a long step back with one leg and drop the knee of the back leg to just above the ground.
• Reverse the movement to return to the starting position.
• Perform two lunges on each leg. Then, repeat by alternating the kettlebell to the other side and performing two more lunges on each leg.

Kettlebell Push Ups

There are several ways to do kettlebell push-ups. For this workout, I use the single kettlebell push-up, which is one of the more challenging variations. If you struggle with this exercise, feel free to skip the kettlebell and do 10 regular push ups.

How to Do Kettlebell Push Ups

• Place a single kettlebell on the ground in front of you. The handle should be horizontal to your body.
• Grip the handle with both hands using a close, overhead grip (pronated). 
• Walk your feet back until your body forms a straight line from your shoulders to your heels (push-up position/high plank position)
• Lower yourself in a controlled manner to the handle of the kettlebell.
• Reverse the movement to return to the starting position by pushing your body upward.

Ballistic Rows

Ballistic rows are a great movement to work the back muscles while getting some excellent grip work.

How to Do Ballistic Rows

• Stand with your feet shoulder-width apart holding a single kettlebell in one hand.
• Hinge at the hips, keeping your lower back flat. You should feel a little tension in your hamstrings.
• Row the kettlebell to your lower rib cage. As the kettlebell reaches the top of the range of motion, switch the kettlebell to the opposite hand.
• Lower the kettlebell with the opposite hand, then repeat, alternating between each hand for a total of ten reps (5 on each side).

Once you complete the entire circuit of the above exercises, take a few seconds to catch your breath. Then start the circuit over, completing it as many times as possible before the timer goes off. When the timer goes off, finish the round from wherever you are in the circuit as fast as possible. Your last minute of exercise should be the most challenging.

​If you enjoy working out with kettlebells you may also enjoy these articles:

The Ultimate Kettlebell Bicep Workout (+10 Bonus Workouts)

20 Best Muscle Building Kettlebell Exercises for Arms

26 Best CrossFit Kettlebell Workouts to Try in 2024

Make sure to subscribe to the Outdoor Muscle Newsletter and YouTube Channel for the latest kettlebell content!