Workouts · Hybrid

Kettlebell Flow in 20

One bell, four movements, minimal rest — swings into squats into rows until the timer saves you.

20 minintermediatekettlebellhybridvigorous
Why it works. Flowing between kettlebell movements keeps the heart rate high while every rep still builds strength.

Warm-up

March and arm swings — 45s
Bodyweight squats and hinges — 45s
Light swings to groove the hinge — 30s

The workout

  1. kettlebell swing — 4 × 12 reps
    rest 40s
  2. kettlebell front squat — 3 × 8 reps
    rest 45s
  3. kettlebell row — 3 × 8 each side
    rest 40s
  4. kettlebell goblet squat — 3 × 10 reps
    rest 45s

Cool-down

Standing forward fold — 45s
Deep squat hold — 30s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More hybrid sessions

45 min · intermediateKettlebell Full Session in 4530 min · intermediateKettlebell Power in 3035 min · advancedMixed Conditioning in 3510 min · beginnerMorning Wake-Up in 10

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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