Four weeks, three workouts a week, 20 minutes each. That's it. Every session is either a 20-minute AMRAP or a 20-minute EMOM, built from just six moves: squats, presses, swings, rows, push-ups and pull-ups. This plan is for beginners and anyone getting back into training. All you need is one kettlebell, a little floor space and somewhere to hang from for pull-ups. Train on non-consecutive days, like Monday, Wednesday and Friday, and warm up for 5 minutes before each session.
AMRAP (As Many Rounds As Possible): Set a 20-minute timer. Cycle through the listed moves in order and keep repeating the circuit until time runs out. Rest whenever you need to, but keep your form clean. Write down your total rounds.
EMOM (Every Minute On the Minute): Set a timer that beeps every minute for 20 minutes. At the start of each minute, do the listed reps, then rest for whatever time is left in that minute. When an EMOM lists two moves, alternate them: odd minutes get move A, even minutes get move B.
If you can't finish the reps with at least 15 seconds of rest left in the minute, drop a rep or two next minute.
Most women: 8–12 kg (18–26 lb)
Most men: 12–16 kg (26–35 lb)
Pick the weight you can press overhead 5 times with good form. Your swing will feel light at that weight, so drive it hard with your hips.
Goblet squat: Hold the bell by the horns at your chest. Sit between your heels, chest tall, knees tracking over toes.
Overhead press: Start from the rack position. Squeeze your glutes and press straight up until your bicep is by your ear. Count reps per arm.
Two-hand swing: Hike the bell back between your legs, then snap your hips forward. The bell floats to chest height. It's a hinge, not a squat.
Single-arm row: Hinge forward with a flat back, free hand braced on your thigh. Pull the bell to your hip, not your chest. Count reps per arm.
Push-up: Hands under shoulders, body in one straight line. Lower your chest to a fist's height off the floor.
Pull-up: Start from a dead hang. Pull your chest toward the bar and lower all the way down under control.
Week 1: Learn the moves
Day 1: 20-min AMRAP — 5 goblet squats · 5 push-ups · 10 swings · 5 rows per arm
Day 2: 20-min EMOM — Odd mins: 10 swings · Even mins: 3 presses per arm
Day 3: 20-min AMRAP — 3 pull-ups · 5 presses per arm · 8 goblet squats
Week 2: Build the base
Day 1: 20-min AMRAP — 8 goblet squats · 6 push-ups · 12 swings · 6 rows per arm
Day 2: 20-min EMOM — Min 1: 12 swings · Min 2: 5 rows per arm · Min 3: 8 goblet squats · Min 4: 5 push-ups (repeat 5 times)
Day 3: 20-min AMRAP — 4 pull-ups · 5 presses per arm · 10 goblet squats · 15 swings
Week 3: Add volume
Day 1: 20-min EMOM — Min 1: 15 swings · Min 2: 4 presses per arm · Min 3: 8 goblet squats · Min 4: 3 pull-ups (repeat 5 times)
Day 2: 20-min AMRAP — 10 goblet squats · 8 push-ups · 8 rows per arm · 15 swings
Day 3: 20-min EMOM — Odd mins: 15 swings · Even mins: 6 push-ups
Week 4: Push it, then test
Day 1: 20-min AMRAP — 5 pull-ups · 6 presses per arm · 12 goblet squats · 20 swings
Day 2: 20-min EMOM — Min 1: 15 swings · Min 2: 8 rows per arm · Min 3: 10 goblet squats · Min 4: 8 push-ups (repeat 5 times)
Day 3: 20-min AMRAP (retest) — Repeat Week 1, Day 1 and beat your round count
Push-up: Easier: hands on bench/counter · Harder: 1s pause at bottom
Pull-up: Easier: band-assisted or slow 5s lowers · Harder: pause with chin over bar
Goblet squat: Easier: squat to box/chair · Harder: 3s lowering
Swing: Easier: fewer reps · Harder: heavier bell
Press/Row: Easier: lighter bell · Harder: heavier bell
Track every session: the date, bell weight, and results.
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