Your 10-Minute, 4-Move Kettlebell Workout

Anthony J. Yeung
by Anthony J. Yeung
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Your 10-Minute, 4-Move Kettlebell Workout

When life gets busy, it can put a strain on your fitness — driving to the gym, working out for an hour and driving back home just isn’t possible. But instead of skipping exercise altogether, take just 10 minutes out of your day to do an effective workout to help you feel a lot better.

The truth is, you can actually get a great workout in that short amount of time. This is  where the kettlebell comes in. Because of their unique shape, you can pull, push, twist and swing kettlebells like no other tool to get incredible results in no time.

Try our 10-minute kettlebell workout for a boost in fat loss and muscle gain. By the time you’re done, you’ll be ready to enjoy the rest of your day!

YOUR 10-MINUTE, KETTLEBELL WORKOUT

Set a timer for 10 minutes and repeat this circuit as many times as possible while sticking to the rest periods.

1. GOBLET SQUAT

8 reps, 20 seconds rest

The squat is one of the best total-body exercises — everything is working from your legs to your upper body. By holding a kettlebell in front of you, you actually make it easier to use good technique. You also add extra core work to the squat, which is always a nice bonus.

The move: Grab the kettlebell by the handle in both hands and hold it by your chest with your elbows underneath. Stand with your legs shoulder-width apart and your toes pointed slightly out. Start the movement by sitting backward and spreading your knees apart. Descend below parallel while keeping your lower back flat. At the bottom, drive through your heels and keep your knees apart.

2. KETTLEBELL SWING

12 reps, 20 seconds rest

The kettlebell swing strengthens your hamstrings, glutes and core, while boosting your lower-body power. Also, because the swing repeats so quickly, it’s also a great conditioning exercise for more fat loss.

The move: Start in a deadlift position with the kettlebell a few feet in front of you. Then, hike the kettlebell back between your legs like a center in football and explosively drive your hips forward. Imagine propelling the kettlebell to a target in front of you. Keep your arms relaxed.

3. KETTLEBELL PUSH PRESS

8 reps, 20 seconds rest

The push press is a fantastic exercise for strong, lean shoulders, arms, traps, core and chest muscles. By using your lower body to help you push the weight overhead, you can use heavier weights for more muscle growth.

The move: Start with the kettlebells in the “rack position” — hold a kettlebell with both hands at your chest with the kettlebell on the outside of your arms and your hands underneath your chin. Keep your chest up, pull your shoulders back and crush your armpits. Keep your wrists straight. Lower yourself into a very partial squat and explode upward with your legs while driving your arms overhead. At the top, make sure your biceps are next to your ears and your wrists are flat, not bent backward. Carefully lower the kettlebells back to the rack position and repeat.

4. SINGLE-ARM FARMERS CARRY

20 yards each side, 20 seconds rest

If you want a strong core, add the farmers carry to your routine. By holding a heavy weight on just one side of your body while walking, your midsection works overtime to prevent your torso and hips from leaning.

The move: Grab a heavy kettlebell in one hand, keep your chest up and shoulder blades squeezed and walk. Switch hands.


READ MORE > YOUR 10 MINUTE, NO-EQUIPMENT, TOTAL BODY WORKOUT


About the Author

Anthony J. Yeung
Anthony J. Yeung

Anthony, a certified strength and conditioning specialist, is a fitness expert at Esquire, GQ and Men’s Health and gets guys in shape for their wedding at GroomBuilder.

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8 responses to “Your 10-Minute, 4-Move Kettlebell Workout”

  1. Greg Lumpkin says:

    Is there an alternative for the last move?

  2. Judith Claire McBride says:

    What weight of KB is best?

    • LeChef - Proud Monkey -20% says:

      It depends on what you can do.

    • kim_clifton says:

      This will vary by person and by exercise. Pick a weight for each one that you feel is challenging but not so heavy that you cant keep proper form.. Its hard to guess a weight as it depends on your experience, strength, size, general health ect. Plus each move will vary for example with goblet squats I do 60-80 # but for swings I can only do 30-40# . Again though start low and work up unitl you feel like you are working hard but that you are able to keep proper form.

      • Dawn Sylvester says:

        Proper form for a kettlebell swing is based on being able to hinge hips back and use the glutes to propel the kettlebell forward. The top of a swing is “the top of a plank”. In our gym we have learned that if you use too light of a kettlebell, you are more apt to use your arms instead of the power of your hips to generate the kettlebell upwards. I can swing a kettlbell with perfect form that weighs 48.4 lbs (22kg) but could not use that weight for anything else. I am only 5’tall and weigh 111 lbs. AND, am 58 years old. So perfect form and proper coaching will determine what weight to use. One thing to note. When you are at the top of the swing, you need to elongate the body upward and have tight glutes, and fully extended arms instead of arching slightly backward which can end up harming the lower back.

  3. Terri Frey says:

    Editor: nice, short workout for when you’re short on time, but the description of #3 doesn’t match the video.

  4. Dawn Sylvester says:

    Excellent workout, however I would add a pulling motion as in a single arm, bent over Kettlebell row on each side. This would balance out the entire body and all muscle groups.

  5. aza says:

    Omg, this looks so similar to my 12 minute KB routine I created for myself a month ago, that I do daily (added more weight and ex in time)

    1 min plank
    100 goblet squats
    25 (x2) 1 leg deadlift (each leg)
    15 high pull (shoulder pullup)
    15 bicep curls
    15 overheard tricep curls
    15(x2) 1 arms rows (bent knee)
    1 min plank

    It’s not much, but it’s enough when crunched for time 🙂

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