{"id":57124,"date":"2026-06-15T05:00:00","date_gmt":"2026-06-15T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=57124"},"modified":"2026-06-10T11:01:45","modified_gmt":"2026-06-10T09:01:45","slug":"40-20-interval-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/40-20-interval-strength-workout\/","title":{"rendered":"Workout of the week: 40\/20 interval strength workout"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>ALL LEVELS <\/strong>\/ 40\/20 interval strength workout \/ 20 minutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Equipment<\/strong>: Rower &amp; kettlebells<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The best things in life are often the simplest. And workouts should be no different.<\/strong> Instead of overcomplicating your training with endless exercises and complex setups, sometimes all you need is a clear structure and a strong purpose.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That&#8217;s what you&#8217;ll get with this <strong>40\/20 interval strength workout. <\/strong>It has<strong> <\/strong><span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\"><strong>only 2 exercises<\/strong><\/span><strong>&nbsp;to complete in a 40-second-on, 20-second-off format<\/strong>. Repeat the cycle for <strong>10 rounds,<\/strong> and you&#8217;ll finish in exactly <strong>20 minutes<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Row<\/li>\n\n\n\n<li>Kettlebell clean &amp; press<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ready? Let&#8217;s row!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 exercises<\/li>\n\n\n\n<li>40 seconds on, 20 seconds off<\/li>\n\n\n\n<li>10 rounds<\/li>\n\n\n\n<li>Equipment: Rower &amp; kettlebells<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; ROW<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">40 sec on, 20 sec off<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Starting position<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Secure your feet onto the pads and tighten the straps so your feet don\u2019t slide.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>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.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">The catch<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bring your arms out first, followed by your upper body.<\/li>\n\n\n\n<li>Keep your back straight, not slumped, with your shoulders back and abs engaged as you follow through.<\/li>\n\n\n\n<li>Slightly angle your body forward as you extend your arms back out, sliding your body forward on the seat and bending your legs.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">The drive<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>To slide back, push your feet off first, straightening your legs, with your arms extended and body leaning forward.<\/li>\n\n\n\n<li>Continue to push through your legs and move your upper body, so you lean back.<\/li>\n\n\n\n<li>Pull the handles and bend your elbows so the handles touch the front of your chest, and start in the starting position.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; KETTLEBELL CLEAN &amp; PRESS<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">40 sec on, 20 sec off<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start standing with your feet hip-to-shoulder-width apart and two kettlebells in front of you.&nbsp;<\/li>\n\n\n\n<li>Brace your core, set your shoulders, and hinge at the hips to grip&nbsp;the&nbsp;kettlebell.&nbsp;<\/li>\n\n\n\n<li>Drive through your legs to lift\u00a0it, and as the bell passes knee height, explosively extend your hips.\u00a0<\/li>\n\n\n\n<li>Use that momentum to pull the kettlebell up and smoothly rotate it into the rack position in front of your shoulders.\u00a0<\/li>\n\n\n\n<li>Once stable, press&nbsp;the&nbsp;kettlebell overhead with control.&nbsp;<\/li>\n\n\n\n<li>Lower\u00a0it back\u00a0to the rack position, then hinge at the hips to guide the kettlebell back down to the floor.\u00a0<\/li>\n\n\n\n<li>Repeat,&nbsp;maintaining&nbsp;a strong core and steady posture.&nbsp;<\/li>\n\n\n\n<li>Change sides each round.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Finished 40\/20 interval strength workout? Your next workout is waiting below.<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/35-min-back-strength-workout\/\">35-min back strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-smith-machine-lower-body-workout\/\">25-min Smith machine leg workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-emom-upper-body-workout\/\">20-min EMOM upper-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-arm-strength-workout\/\">30-min arm strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-lower-chest-strength-workout\/\">20-min lower-chest strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-hiit-push-workout\/\">20-min HIIT push workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-upper-back-workout\/\">20-min upper back workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-dumbbell-upper-body-strength\/\">25-min dumbbell upper-body strength<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-kettlebell-strength-workout\/\">25-min kettlebell strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/10-min-amrap-cardio-workout\/\">10-min AMRAP cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-christmas-circuit-workout\/\">20-min Christmas circuit workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-rotational-workout\/\">25-min rotational workout<\/a><br><br><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/linktr.ee\/evofitness_austria\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1125\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-scaled.png\" alt=\"blog banners follow us evo blog en\" class=\"wp-image-58017\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-scaled.png 2560w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1920x844.png 1920w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1536x675.png 1536w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-2048x900.png 2048w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-720x316.png 720w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1160x510.png 1160w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1440x633.png 1440w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ 40\/20 interval strength workout \/ 20 minutes Equipment: Rower &amp; kettlebells The best things in life are&#8230;<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_titles_title":"Workout of the week: 40\/20 interval strength workout","_seopress_titles_desc":"Skip complicated workouts. This 40\/20 interval strength workout uses a simple structure to build strength and power.","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"none","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"both","_seopress_redirections_param":"","_seopress_redirections_type":301,"_seopress_analysis_target_kw":"","footnotes":""},"categories":[103],"tags":[115,126,935,936,1171,1691],"class_list":["post-57124","post","type-post","status-publish","format-standard","hentry","category-move","tag-interval-training","tag-workout","tag-workout-of-the-week","tag-wow","tag-strength-workout","tag-40-20-interval-strength-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57124","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=57124"}],"version-history":[{"count":7,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57124\/revisions"}],"predecessor-version":[{"id":57194,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57124\/revisions\/57194"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=57124"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=57124"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=57124"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}