10 minute kettlebell workout

The 10 Minute Kettlebell Workout

There is a 10 minute kettlebell workout that will leave you feeling breathless, perspiring, and invigorated, and it’s a workout that is quick, leaves the skin glowing without the need to shower afterward, and gives an endorphin effect that lasts. I’ve been doing this kettelbell workout for the past two days, and I accomplished 240 kettlebell swings in the first workout, and 275 kettlebell swings in the second workout, which was this morning. Would you like to know what this 10 minute kettlebell entails? Okay, let’s prepare for the workout.

Download a Tabata Timer for the 10 Minute Kettlebell Workout

Set a tabata timer (or similar) for 1 minute intervals through one of the free apps from Google Play or the App Store. There is no break in between, but once you’ve completed the number of reps, you rest until the next minute arrives. This 10 minute kettlebell workout is intermediate, but if you want a beginner or advanced just increase or reduce the repetitions per minute. I completed 25 repetitions per minute today over 10 minutes totaling 250 reps.

Important Information

Always consult your doctor before undertaking an exercise programme, especially if you are new to exercise, go at your own pace. If 20 to 25 kettlebell swings is too intensive for you per minute, then reduce the swings to 10 repetions per minute. This will keep the heart rate up during the kettlebell swings, and give you adequate rest before the next minute starts. You will slowly build up your endurance levels so that you can complete more, over time.

I’ve been using a 9KG kettlebell, but I also have a 12KG kettlebell, which is at my partner’s house, but I do feel the benefits of the kettlebell swing even with the 9KG kettlebell.

The Kettlebell Swing

It can be tempting during a kettlebell swing to go into a squat, but keep the back straight and slightly bend the knees and let the kettlebell pull your arms back down between the legs so that you enter a rhythmic movement. I do the kettlebell workouts by BodyFit by Amy frequently, so here is her kettlebell swing video.

Quick Preparation Pre-Workout

• Set 1 minute intervals with no break x 10.
• If you require a quick warm up, set 30 seconds up to a minute as a warm up before you begin the kettlebell swings.
• Start with a lighter kettlebell, as you will be performing a lot of kettlebell swings in 10 minutes. Aim for quality swings over quantity.

The 10 Minute Kettlebell Workout

1. MINUTE 1: Complete 20 kettlebell swings within the minute, and rest for the remainder.
2. MINUTE 2: Complete 20 kettlebell swings within the minute, and rest for the remainder.
3. MINUTE 3: Complete 20 kettlebell swings within the minute, and rest for the remainder.
4. MINUTE 4: Complete 20 kettlebell swings within the minute, and rest for the remainder.
5. MINUTE 5: Complete 20 kettlebell swings within the minute, and rest for the remainder.
6. MINUTE 6: Complete 20 kettlebell swings within the minute, and rest for the remainder.
7. MINUTE 7: Complete 20 kettlebell swings within the minute, and rest for the remainder.
8. MINUTE 8: Complete 20 kettlebell swings within the minute, and rest for the remainder.
9. MINUTE 9: Complete 20 kettlebell swings within the minute, and rest for the remainder.
10. MINUTE 10: Complete 20 kettlebell swings within the minute, and rest for the remainder.

Great work. You’ve completed the 10 minute kettlebell workout and completed 200 kettlebell swings in 10 minutes. If you applied enough effort, your heart rate will be high, you’ll have slight perspiration, and your muscles will feel fatigued.

My aim with this 10 minute kettlebell workout is to perform it every day (alternate weeks). Some days I’ll use a lighter weight and other days I’ll use my 12KG kettlebell. This is what is most effective about kettlebell training. My aim in 2018 is to transform my body from top to toe, together with the 60 reps of the 8/12 protocol on a spin bike, plus rowing workouts. Check out the latest deals on fitness and lifestyle.

One week I’ll focus on kettlebell workouts, and another week on cycling and rowing. Currently fluctuating between 12st and 12½st (dependent on the menstrual cycle when I get bloated and feel unsexy). I want to tone up my entire body, burn body fat, and for clothes to feel looser. Best of luck with the 10 minute kettlebell workout. Be sure to leave a comment of your kettlebell swing accomplishments and let’s continue to inspire one another.