I am 31, fit and ear a high protein and high fat diet with low carbs. I have two kettle bells, one 24kg and one 12 kg and I weight 78kg. I want to out on muscle. Give me a programme for working out every day for 20 mins.

Here's a structured 20-minute daily workout plan inspired by insights from Huberman Lab and Andy Galpin:

Day 1: Speed and Power

• Warm-up (2 minutes): Jumping jacks and dynamic stretches
• Speed and Power Exercise (10 minutes):
  • Kettlebell swings with 24kg (4 sets of 10 reps, 1-minute rest)
• Hypertrophy (6 minutes):
  • Goblet squats with 24kg (2 sets of 12 reps)
• Cool down (2 minutes): Light stretching

Day 2: Strength and Cardio

• Warm-up (2 minutes): High knees and arm circles
• Strength Exercise (10 minutes):
  • Turkish get-ups with 12kg (4 sets of 5 reps per side, 1-minute rest)
• Cardio (6 minutes):
  • High-intensity interval training (HIIT): 30 seconds of burpees, 30 seconds rest, repeat for 6 intervals
• Cool down (2 minutes): Light stretching

Day 3: Hypertrophy and Mixed Cardio

• Warm-up (2 minutes): Butt kicks and hip circles
• Hypertrophy Exercise (10 minutes):
  • Kettlebell deadlifts with 24kg (4 sets of 8 reps, 1-minute rest)
• Mixed Cardio (6 minutes):
  • Alternating kettlebell snatches with 12kg (3 sets of 10 reps per side, 1-minute rest)
• Cool down (2 minutes): Light stretching

Day 4: Endurance and Speed

• Warm-up (2 minutes): Slow jog and shoulder rolls
• Endurance Exercise (10 minutes):
  • Steady-state jogging or brisk walking on the spot (10 minutes)
• Speed Drills (6 minutes):
  • Sprints in place: 20 seconds on, 40 seconds off (6 intervals)
• Cool down (2 minutes): Light stretching

Day 5: Full Body and Power

• Warm-up (2 minutes): Side lunges and torso twists
• Full-Body Exercise (10 minutes):
  • Clean and press with 12kg (4 sets of 10 reps per side, 1-minute rest)
• Power Exercise (6 minutes):
  • Kettlebell swings with 24kg (3 sets of 15 reps, 1-minute rest)
• Cool down (2 minutes): Light stretching

Day 6: Strength and High Heart Rate

• Warm-up (2 minutes): March in place and dynamic leg swings
• Strength Exercise (10 minutes):
  • Overhead press with 12kg (4 sets of 8 reps per side, 1-minute rest)
• High Heart Rate Cardio (6 minutes):
  • HIIT: 30 seconds of squat jumps, 30 seconds rest, repeat for 6 intervals
• Cool down (2 minutes): Light stretching

Day 7: Rest or Light Activity

• Optional Light Activity: Yoga, stretching, or a light walk for recovery

This plan combines elements of speed, strength, hypertrophy, and endurance, ensuring a well-rounded approach to muscle building and overall fitness. Adjust the exercises and weights as needed to match your fitness level and goals.

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As always, consult with a healthcare provider or fitness professional before starting a new workout regimen, especially if you have any existing health conditions or concerns.