Single Kettlebell AMRAP Workout (20 Min: Swings, Squats, Press)
20 min20-minute AMRAP
Full-body single kettlebell AMRAP: 20 minutes — swings, goblet squats, press, rows, push-ups. One bell. Chase clean reps, not max rounds.
Who it's for: a full-body single kettlebell AMRAP — five stations, one bell, real clock. Good next step after fundamentals, the beginner 20-minute circuit, or the leaner 20-minute single-bell AMRAP. Still form over reckless round chase. Browse the beginner hub if you still need the first-session path.
Bell & time: one kettlebell for 20 minutes — swings 10, goblet squats 10, press 10, rows 5/side, push-ups 10. Keep the same load when the kettlebell swing hinge and press stay quiet. Breathe between stations; do not yank for another round.
Done looks like: swings float to chest height without yanking, goblet squats stay upright, presses lock out without leaning back, rows reach the hip, push-ups stay rigid. Form beats a higher round count. More timed one-bell work on 20-minute and single-bell. Short dense clock: the 10-minute kettlebell EMOM.
Kettlebell movements
- 1.Two-Handed Swings(10)
- 2.Goblet Squats(10)
- 3.Two-Handed Overhead Press(10)
- 4.Single-Arm Rows(5/side)
- 5.Push-Ups(10)
Watch @jeremyfunctionalfit do this workout.
Single Kettlebell Workout: Follow-Along (One Bell, Full Body)20 Minute Kettlebell Workout: Follow-Along (One Bell)Full-Body Kettlebell Workout: Follow-Along (One Bell)Beginner Kettlebell Workout: Follow-Along (One Bell)AMRAP Kettlebell Workout: Follow-Along (As Many Rounds As Possible)Kettlebell Fat Loss Workouts (Conditioning, One Bell)
Related kettlebell workouts
FAQ
- Who is this single kettlebell AMRAP for?
- People who want a full-body one-bell AMRAP — swings, goblet squats, press, rows, push-ups — and can already hinge and squat cleanly. Brand new? Start on the beginner hub (fundamentals, then the beginner circuit) before chasing a 20-minute AMRAP clock.
- What kettlebell weight should I use for a single-bell AMRAP?
- One bell you can swing for 10 unbroken reps and press for 10 with a quiet hinge and locked-out press. Most people stay on 12–16 kg; women often 8–12 kg; men often 12–16 kg. Drop 4 kg if squats, rows, or push-ups collapse before the clock ends.
- How do I run this one-bell AMRAP without form collapse?
- Set 20 minutes and cycle swings 10, goblet squats 10, press 10, rows 5/side, push-ups 10. Breathe between stations; rest longer when the hinge or press gets noisy. Done = clean reps for the full window — not a higher round count. Stop a round early rather than yanking swings.
- What if my kettlebell swing form falls apart mid-AMRAP?
- Cut swing volume or pause longer between stations. Film a side view and use the swing form page. Fix the hike and snap before denser work on the 20-minute or single-bell hubs.
- What should I do after this single-bell AMRAP?
- Alternate with the leaner 20-minute single-bell AMRAP (swings/press/lunges) or browse more timed sessions on the 20-minute and single-bell hubs. Keep three days a week with a rest day between. Simple & Sinister only after the swing hinge stays quiet under fatigue.