10 Minute Kettlebell Workout
Ahhh… nothing like a 10 Minute Kettlebell Workout — I love ’em! Not only are they quick and easy, but also one of the few training modalities that guarantee you an effective workout in just about 10 minutes.
So if you’ve only got a short amount of time grab your interval timer and try this workout at home or the gym.
Key Takeaways
- This 10-Minute Kettlebell Workout is a tried and tested total body workout. And yes, you can really get a great workout in just 10 minutes.
- For Beginner, Intermediate & Advanced Levels: This program can be tailored to your individual fitness level by simply using a lighter kettlebell weight or a heavier kettlebell weight. Easier exercise variations are also prescribed for beginners with more difficult options being included for intermediate to advanced users.
- The Workout: Learn the exercises and get the Workout PDF below so you can follow along at home or the gym today.
- Keep reading to learn why this is a great way to train when your time is limited!
Table of Contents
- How To Perform This 10 Minute Kettlebell Workout
- Workout Routine Overview
- The Kettlebell Halo – Half Kneeling & Tall Kneeling Variations
- The Kettlebell Double Arm Swing
- The Kettlebell Thruster
- The Kettlebell Romanian Deadlift
- 10 Minute Kettlebell Workout – Beginners
- 10 Minute Kettlebell Workout – Intermediate & Advanced
- 10 Minute Kettlebell Workout with PDF
- Conclusion
How To Perform This 10 Minute Kettlebell Workout
This 10 Minute Kettlebell Workout is designed with simplicity and efficacy in mind while still positively impacting all major muscle groups. I’ve selected 4 of the best KB exercises to build your cardiovascular health and entire body strength all within the allotted time frame of 10 minutes.
Consequently, this program is really easy to follow and can be done anytime, anywhere. As a general rule, you can perform this workout 3-4 times per week as your entire workout or you can include this 10-minute workout sequence as a segment of your longer duration home or gym routines.
Pro Tip: Get creative. For best results include this 10-minute workout sequence as a segment of your full-length home or gym sessions. It’s a perfect way to challenge your muscular and cardiovascular endurance!
Can Beginners Do This Workout?
While this routine is designed with intermediate to advanced users in mind, beginners can modify the program with lighter weights. So if you’re new to this type of training style, simply adjust the routine by following the chart for beginners below.
What Kettlebell Weight Should I Use?
Selecting the correct kettlebell weight is crucial for guaranteeing the safest and best results. Both users at the beginner and intermediate levels should start with lighter weights and increase accordingly as they refine these exercises.
As a general, rule I select and organize all kettlebell weights before beginning this routine. In doing so I can guarantee a seamless workout as this program moves along at a rather quick pace.
How Many Sets and Reps Should I Do?
“Work” is not measured in reps during this workout, but instead in “seconds of work” followed by “seconds of rest.” Workout volume is measured in sets.
Workout Routine Overview:
- Modality: Kettlebell Training
- Workout Type: Full-Body Workouts, Muscular Endurance, Cardio, Strong Core
- Equipment: Set of Kettlebells
- Frequency: 3-4 times per week
- Sets: 2-3
- Experience Level: Beginners, Intermediate and Advanced
- Repetitions: Measured in seconds and varies by fitness level
- Circuit Rest Intervals: Measured in seconds and varies by fitness level
Exercises In This 10 Minute Kettlebell Workout
The Kettlebell Halo – Half Kneeling and Tall Kneeling Positions
Benefits of the KB Halo
Did you know that performing the kettlebell halo in the half kneeling and tall kneeling positions is one of the most effective ways to warm-up your deltoid muscles and increase the health and mobility of your shoulder joints. Additionally, the half kneeling pose challenges lower body motor control while the tall kneeling pose challenges lower body stability.
Here’s why: According to Peter Parasiliti, professor of kinesiology at Los Angeles City College, in the half kneeling position your body will need to activate more muscles in your hips and trunk to help stabilize your body. Moreover, the same holds true in the tall kneeling position, but your base of support is decreased thus requiring more stabilization in your core, hips and overall trunk.
How to do the Kettlebell Halo with Proper Form – Half Kneeling Position
Begin with one knee on the floor with it placed directly under your hip. Your other knee should be placed out front forming a 90-degree angle with its placement directly over your front foot. Your body position is tall and erect with good posture.
Next, clutch a kettlebell by the horns with the bottom side up. Your abdominal muscles should be braced with your shoulders down and back. Finally, carefully rotate the KB around your head. That’s one rep.
Note: If your left foot is placed out front with your right knee down rotate to the right. If your right foot is placed out front with your left knee down rotate to the left.
“This exercise achieves upper mobility and lower body motor control in the Half Kneeling position.”
KB Halo Half Kneeling Position – FMS.com
How to do the Kettlebell Halo with Proper Form – Tall Kneeling Position
Begin with both knees on the floor with their placement being slightly wider than shoulder width apart. Your body position is tall and erect with good posture. Your core should be braced with your butt cheeks tightly clenched.
Next, grab a kettlebell by its horns with the bottom side up and circle it around your head. That’s one rep. Once you complete one rotation briefly pause and proceed in the other direction.
“This is exercise creates upper body mobility and lower stability in the Tall Kneeling position.”
KB Halo Tall Kneeling Position – FMS.com
Sets, Seconds of Work and Seconds of Rest
Beginners complete 2 sets of 30 seconds of work followed by 60 seconds of rest. Intermediate to advanced users should complete 3 sets of 30 seconds of work followed by 30 seconds of rest.
Additional Learning
CLICK HERE To Read the Complete Kettlebell Halo Guide
The Kettlebell Double Arm Swing
Benefits of the Kettlebell Swing
The kettlebell swing is beneficial in many ways and one of my favorite KB exercises to target the muscles of the posterior chain. These muscles include the lats, posterior shoulders, erectors, glutes, hamstrings and calve muscles.
How to do the Kettlebell Double Arm Swing: Correct Form & Technique
Start with your feet shoulder width apart and knees slightly bent. Your core should be braced by pulling your belly button into the spine. Begin the movement by hinging at the hip followed by an explosive snapping or thrusting of the hips. A flat back should be maintained throughout.
Sets, Seconds of Work and Seconds of Rest
Beginners complete 2 sets of 30 seconds of work followed by 60 seconds of rest. Intermediate to advanced users should complete 3 sets of 30 seconds of work followed by 30 seconds of rest.
Additional Learning
CLICK HERE To Read the Complete Kettlebell Swing Guide
The Kettlebell Thruster
Benefits of the Kettlebell Thruster
The kettlebell thruster is a dynamic movement and a full-body workout in itself. What I like most is the way it combines a deep squat and an overhead press all-in-one. For this reason, having a good command of how to overhead press and goblet squat with a kettlebell is necessary.
How to do the Kettlebell Thruster with Perfect Form Every Time
First, grab and firmly grip a kettlebell by the horns. Second, position your feet shoulder width apart with your toes facing forward.
Third, prime the movement by bracing your core and securing the kettlebell against your chest. Your elbows should be down and in towards your chest.
Fourth, bend your knees and drop your hips towards the floor squatting between your legs. Next ascend to tall standing position and drive the kettlebell overhead. That’s one rep.
Sets, Seconds of Work and Seconds of Rest
Beginners complete 2 sets of 30 seconds of work followed by 60 seconds of rest. Intermediate to advanced users should complete 3 sets of 30 seconds of work followed by 30 seconds of rest.
The Kettlebell Romanian Deadlift (KB RDL)
Benefits of the KB RDL
The Kettlebell Romanian Deadlift is yet another magnificent way to condition the posterior chain and master the hip hinge pattern. Moreover, it’s become my favorite exercise to strengthen and increase hamstring mass and power. You’ll also notice an increase in overall glute and back strength.
How to do the KB RDL with Perfect Technique
Begin with your feet shoulder width apart and toes facing forward. A kettlebell should be placed between the legs with its base centered approximately between the heels and your instep.
Next, bend down by hinging at the hip and clutch the kettlebell by the top of the horns. Your back should be flat with your neck in a neutral position and eyes facing down. Finally, engage the hamstrings and extend your hips bringing your body into an upright standing position. That’s one rep.
Sets, Seconds of Work and Seconds of Rest
Beginners complete 2 sets of 30 seconds of work followed by 60 seconds of rest. Intermediate to advanced users should complete 3 sets of 30 seconds of work followed by 30 seconds of rest.
Intense 10 Minute Kettlebell Workout – Beginners
| Kettlebell Exercises | Sets | Seconds of Work | Seconds of Rest |
|---|---|---|---|
| The Warm-up | |||
| Kettlebell Halo in Half Kneeling Position (Both Directions) | 1 | 30 seconds | 30 seconds |
| The Workout | |||
| Kettlebell Double Arm Swing | 2 | 30 Seconds | 1 minute |
| Kettlebell Thruster | 2 | 30 seconds | 1 minute |
| Kettlebell Romanian Deadlift (RDL) | 2 | 30 seconds | 1 minute |
| Kettlebell Halo in Half Kneeling Position ( Both Directions) | 1 | 30 seconds | 30 seconds |
| * Please consult a physician before beginning any exercise program. |
Intense 10 Minute Kettlebell Workout – Intermediate and Advanced
| Kettlebell Exercise | Sets | Seconds of Work | Seconds of Rest |
|---|---|---|---|
| The Warmup | |||
| Kettlebell Halo in Tall Kneeling Position ( Both Directions) | 1 | 1 minute | No rest interval |
| The Workout | |||
| Kettlebell Double Arm Swing | 3 | 30 seconds | 30 seconds |
| Kettlebell Thruster | 3 | 30 seconds | 30 seconds |
| Kettlebell Romanian Deadlift (RDL) | 3 | 30 seconds | 30 seconds |
| Kettlebell Double Arm Swing | 1 | 60 seconds | |
| * Please consult a physician before beginning any exercise program. |
Conclusion
In summary, this heart-pumping 10 minute kettlebell workout is the best way to burn serious calories quickly. Not only that, it’s a perfect blend of lower body and upper body exercises when you don’t have enough time for a full-length gym session.
And while you’ve been conditioned to believe a full hour is necessary for a workout to be of value, this program is a perfect example to the contrary. So, the next time you’re limited to a short lunch break workout try this highly effective fat loss and muscle building kettlebell routine. I think you’ll really like it!
Until next time,
Christian
Fitness Guy @Body360Fit
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