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For cyclists who want to reap the benefits of strength training but who struggle to find the time to fit in more workouts (and who doesn’t), there’s some good news. We’ve known that consistency can be more powerful than the length of any workout or how heavy you lift. But more evidence is showing that you can reap some huge benefits with as little as 20 minutes per day.
The American College of Sports Medicine (ACSM) recently released the “2026 Resistance Training Guideline” and it points out that meaningful gains can come from, “moving from no resistance training to any form of resistance training. While specific training variables can be tweaked, the primary goal for most adults should be regular participation in any form of resistance training.” This recommendation from ACSM is great for those with busy schedules, especially if you have neglected that part of your fitness journey for a little while. Another intriguing finding of this report is the fact that bodyweight exercises and other non-traditional forms of strength training can garner significant gains in “strength, hypertrophy, and physical function.” This is valuable for time-crunched cyclists because it means you don’t necessarily need to go to a gym to get an impactful workout.
As a personal trainer, lack of time was one of the biggest factors I would hear from clients that impacted their ability to stick to a training plan. One of the most significant changes I made for clients was swapping gym days with training days at home. Compared to the period before we added home workouts, these folks would increase their overall load for the week, which would lead to more strength gains.
This 20-minute workout has three basic exercises that require only a single piece of equipment: a kettlebell. All three have components of strength and cardiovascular training, have movement patterns that use muscle groups across the kinetic chain, and promote core strength when done correctly. Some people may prefer two different kettlebell weights: a lighter weight for the Turkish get-up, if using weight at all, and a slightly heavier weight for the kettlebell flow. When I do this workout, I use the same weight throughout and increase repetitions on the kettlebell flow focusing on form, rather than adding weight.
Turkish Get Up
This is one of my favorite full-body exercises because the movement pattern requires a high level of strength, coordination, and mental focus both on the way up and down. I have also seen it fatigue even the strongest athletes after just a few repetitions. With that being said, it’s important to remember that it does take a few unweighted repetitions to develop the motion. ACE fitness expert Pete McCall says, “the Turkish get-up is a deceptively simple-looking exercise that can be challenging to learn, but it is incredibly effective for developing total-body strength.”
Start with no weight and dial in the movement pattern first. When I taught group fitness classes, I’d introduce the exercise and ask everyone to practice without weights to get it right. Then I’d introduce something light, like a shoe or water bottle, before moving on to weights. When doing the TGU, you complete all repetitions on one side before moving on to the other. I would typically recommend athletes start with one to three repetitions on each side. Cyclists who are more experienced with the movement should aim for five to seven repetitions on each side. Once you can do that while maintaining good form, increase weight incrementally rather than adding more repetitions. Remember to go slow—this exercise has the most benefit when you don’t rush through the movement up or down.
How to do it:
- Start lying on your back with a kettlebell pressed straight up in one hand; keep that wrist stacked over your shoulder and eyes on the bell.
- Bend the same-side knee, plant that foot, and keep the opposite leg straight at a slight angle.
- Drive through the planted foot and roll up onto the opposite elbow, keeping the kettlebell vertical.
- Press from your elbow to your hand, creating a strong support arm underneath you.
- Lift your hips into a bridge, making space to sweep the straight leg underneath your body.
- Bring that leg back into a half-kneeling position, then square your torso upright while the bell stays overhead.
- Stand up from the lunge position, keeping your core tight and shoulder packed.
- Reverse the exact steps with control: lunge down, hand to floor, sweep leg through, hip down, elbow down, then return to your back.
Thomas Hengge
Turkish Get Up
Kettlebell Flow
This exercise is essentially three exercises done successively—an overhead press, row, and lunge. I like this movement because it elevates your heart rate, strengthens muscles that help you ride stronger and more efficiently, and because combining three movement patterns increases your gains without adding much extra time. This kettlebell flow in particular is great for cyclists because it hits muscles across the upper and lower body improving strength and balance. Start with a lighter weight while performing 8 to 12 repetitions on each side. I typically recommend going up in weight after you get comfortable with the movement patterns. This will look like doing one to three sets at the lighter weight for your first time. Then if that feels too easy go up to a kettlebell that is five pounds heavier (five pounds is a typical weight increment for kettlebells) the next time you do the exercise. The goal is to be fatigued by the end of the exercise.
How to do it:
Start with the single-arm overhead press:
- Start with the kettlebell in the rack position: elbow close to your ribs, palm forward, core tight, and feet about hip-width apart.
- Press the kettlebell overhead in a smooth line, keeping your shoulder away from your ear. Avoid leaning back.
- Finish with your biceps near your ear, then lower the kettlebell back to the rack position with control.
Transition straight into a single-arm bent-over row
- Hinge at your hips with a flat back, knees slightly bent, and hold the kettlebell with your arm hanging under your shoulder.
- Pull your elbow toward your ribs with the kettlebell coming to your hip, keeping your elbow close to your body and shoulder down away from your ear.
- Lower the kettlebell with control, keeping your torso still and core tight.
Bring your posture back to upright, re-engage your core, and keep the kettlebell on the same side, arm fully extended down with kettlebell near your thigh.
- Hold the kettlebell at one side like a suitcase carry, keeping your shoulder pulled down and your torso tall.
- Step one foot back and lower your rear knee toward the ground. At the bottom of the movement, aim for about a 90-degree bend in both knees. Adjust your stance as needed, and keep your core engaged so the kettlebell does not pull you off balance.
- Drive through your front foot to stand back up, keeping the core tight to maintain even hips on the way back up. When you finish your last lunge repetition bring your feet back to hip width apart and go to the overhead press on the other side.
Burpees
If you haven’t done these before, please don’t hate me after. This is an awesome full-body cardio-focused exercise that you can use at the end of this strength session to get closer to emptying the tank. I love pushing myself to failure in training sessions where it is a controlled environment for me to go beyond my comfort zone. This way when I’m out on a ride I can rest assured my tank goes a little deeper than I previously thought. Instead of counting reps, do as many as you can in a short period of time. New to burpees? Aim for 30 seconds. If that feels too long, start with an even shorter interval. Work up to 60 seconds. And if you can hit that, take a 30-second rest and add another 60 seconds, beast.
How to do it:
- Start standing tall with your feet about shoulder-width apart and arms relaxed.
- Squat down and place your hands on the floor just in front of your feet.
- Jump or step your feet back into a strong plank position.
- Keep your core tight and body in a straight line from head to heels.
- Lower your chest toward the floor, either as a push-up or by bringing your body fully down.
- Push back up, then jump or step your feet forward toward your hands.
- Stand up powerfully and jump straight up, reaching your arms overhead.
- Land softly with bent knees, reset your posture, and repeat with control.
You can use these exercises a few times a week to help maintain, or even improve your fitness levels. These exercises are not beginner exercises, so remember to ease into it.