Workout of the week: 40/20 interval strength workout

9th March 2026

ALL LEVELS / 40/20 interval strength workout / 20 minutes

Equipment: Rower & kettlebells

The best things in life are often the simplest. And workouts should be no different. Instead of overcomplicating your training with endless exercises and complex setups, sometimes all you need is a clear structure and a strong purpose.

That’s what you’ll get with this 40/20 interval strength workout. It has only 2 exercises to complete in a 40-second-on, 20-second-off format. Repeat the cycle for 10 rounds, and you’ll finish in exactly 20 minutes.

Row
Kettlebell clean & press

Ready? Let’s row!

WORKOUT SETUP

2 exercises
40 seconds on, 20 seconds off
10 rounds
Equipment: Rower & kettlebells

WORKOUT EXERCISE LIST

10 rounds

1 – ROW

40 sec on, 20 sec off

Starting position

Secure your feet onto the pads and tighten the straps so your feet don’t slide.
Bring your knees up, grab both handles with an overhand grip and pull the handle with you as you slide the seat to the top of the machine.
Keep your legs straight but with a slight bend without locking your knees. Lean slightly backwards and pull your hands to your chest, so the handle is below your chest. Keep your elbows pointing down against your sides. This is the starting and ending position to complete a full stroke.

The catch

Bring your arms out first, followed by your upper body.
Keep your back straight, not slumped, with your shoulders back and abs engaged as you follow through.
Slightly angle your body forward as you extend your arms back out, sliding your body forward on the seat and bending your legs.

The drive

To slide back, push your feet off first, straightening your legs, with your arms extended and body leaning forward.
Continue to push through your legs and move your upper body, so you lean back.
Pull the handles and bend your elbows so the handles touch the front of your chest, and start in the starting position.

2 – KETTLEBELL CLEAN & PRESS

40 sec on, 20 sec off

Start standing with your feet hip-to-shoulder-width apart and two kettlebells in front of you.
Brace your core, set your shoulders, and hinge at the hips to grip the kettlebell.
Drive through your legs to lift it, and as the bell passes knee height, explosively extend your hips.
Use that momentum to pull the kettlebell up and smoothly rotate it into the rack position in front of your shoulders.
Once stable, press the kettlebell overhead with control.
Lower it back to the rack position, then hinge at the hips to guide the kettlebell back down to the floor.
Repeat, maintaining a strong core and steady posture.
Change sides each round.