Your 10-Minute, 4-Move Kettlebell Workout

Anthony J. Yueng
by Anthony J. Yueng
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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. Yueng
Anthony J. Yueng

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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