You only need 20 moves, 20 minutes and one kettlebell to build muscle all over

Boost your metabolism and build full-body muscle with this fun, varied kettlebell workout

Exercise class holding kettlebells
(Image credit: Getty Images/LumiNola)

Kettlebells are a great piece of equipment. Whether you're tackling a high-intensity workout or trying to build strength, you can use this fitness tool to elevate your workouts with hundreds of effective exercises. 

This fun, varied routine is a prime example of their versatility, using 20 moves in as many minutes to to help you develop muscle all over, raise your heart rate and boost your metabolism. And all you need is a kettlebell

The workout comes courtesy of Roxanne Russell, a personal trainer who has a BSc in exercise, physical activity, and health. You'll perform each exercise for 45 seconds, rest for 15 seconds, then move on to the next one in a no-repeat circuit sure to keep you on your toes. 

It has the added benefit of being "knee-friendly" too, working your legs without including squats or lunges in any form. Before you get started, it's worth spending some time practicing each move.

Form is important, whatever type of exercise you're doing, but this is especially true when using weights. So, try following along with Russell's video below and matching her movements to ensure you're using the correct technique.

Watch Workout With Roxanne's full-body workout

Russell stresses that this routine is meant to challenge you with moderate to heavy resistance (she uses 10kg/22lb,12kg/26.5lb and 15kg/33lb kettlebells, for reference). However, she urges you to use a weight that is suitable for your individual strength and fitness level.

This is the only equipment you'll need, although if you're working out on a hard surface you may benefit from a yoga mat for extra cushioning and comfort. Despite the minimal gear, it's still a great example of a high-intensity resistance training (HIRT) workout. 

This workout technique helps build strength all over, but has other benefits. A study published in the Current Sports Medicine Reports journal found 10 weeks of resistance training may lower body fat, improve physical performance, and increase resting metabolic rate (the amount of energy your body uses at rest). 

If you're new to this type of exercise, it's likely your muscles will feel sore the next day. This is called delayed-onset muscle soreness, or DOMS for short. To help their muscles recover and fuel them for growth, many people take protein shakes after their workout.

If you're after a new supplement to add to your post-workout drink, the best protein powders for weight loss are a great place to start. Want to try more kettlebell workouts? Fit&Well has you covered. Check out our guide to kettlebell exercises you can do at home or at the gym.

Lois Mackenzie
Fitness Writer

Lois Mackenzie is a Fitness Writer for Fit&Well and its sister site Coach, covering strength training workouts with weights, accessible ways to stay active at home, and training routines for runners. She joined the team from Newsquest Media Group, where she was a senior sports, trends, and lifestyle reporter. She is a dedicated runner, having just completed her first marathon, and an advocate for spending time outdoors, whether on a walk, taking a long run, or swimming in the sea. 

Lois holds a Master's degree in Digital Journalism, and has written for Good Health, Wellbeing & The Great Outdoors,, and Newsquest Media Group, where her reporting was published in over 200 local newspapers.