A 20-minute EMOM cycling through 4 movements. Complete each exercise at the top of its minute and rest for whatever time remains. All you need is a kettlebell.
The Workout
Minute 1: 12 Cal Bike or 200m Run
Minute 2: 10 KB Swings
Minute 3: 10 Burpees
Minute 4: Rest
Tips
Complete all reps before the minute ends - that gap is your rest.
If you have less than 10 seconds per minute, reduce reps by 2–3 and rebuild from there.
Hip hinge mechanics matter - especially on swings and deadlifts. A rounded lower back under load is how injuries happen.
Start lighter than you think you need to. Kettlebell EMOMs accumulate fast - what feels easy in minute 2 is hard in minute 10.
Chalk your hands if high-rep swings or snatches are tearing them up. Grip fatigue adds up quickly.