Your 10-Minute, 4-Move Kettlebell Workout


Simple Kettlebell Workout | ONE KETTLEBELL | 10 min. Kettlebell

Video taken from the channel: Cavemantraining


15 Minute Kettlebell Arms Workout

Video taken from the channel: BodyFit By Amy


10 MINUTE KETTLEBELL WORKOUT FOR BEGINNERS (PART 1) | Fat Burning Beginner Kettlebell Workout

Video taken from the channel: Max’s Best Bootcamp


10 Minute HIIT Spartan Workout – Total Body – Kettlebells Dumbbells Bodyweight

Video taken from the channel: Funk Roberts


10 Minute Upper Body Kettlebell Strength Workout – Effective Kettlebell Exercises

Video taken from the channel: FitnessType


10-Minute Kettlebell Workout | BJ Gaddour Men’s Health MetaShred

Video taken from the channel: BJ Gaddour


10 Min Kettlebell Workout for Fat Loss and Strength Training Ep. 3 | Tough Mudder

Video taken from the channel: Tough Mudder

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. You don’t always need a partner to make your workout fun and challenging. In fact, sometimes you only need to time yourself, so you can push yourself to beat your own time during your next workout.

A 10 Minute workout that uses kettlebell exercises to sculpt those arms & abs and tone your legs. Kettlebell is a great tool to add diversity to your workout. New 4 Weeks to Fat Loss Program Here:

Share on. Onnit Academy Trainers Eric Leija and Jena Mays take you through a simple, yet effect kettlebell workout including push-ups, bent over row, squats and an ove. 10-Minute Total-Body Kettlebell Workout.

Strengthen your entire body with this efficient AMRAP-style workout. By Amy Marturana Winderl, C.P.T. Katie Thompson The kettlebell is a stellar exercise. CHECK OUT MY FULL PROGRAMS HERE: GET MY NUTRITION GUIDE HERE: FOLLOW ME ON FB, IG, AND TWITTER.

10-Minute Kettlebell Workout. If you’re looking for a full-length kettlebell program, be sure to check out Raise Some Bell on my workout streaming service, Get Healthy U TV; led by Amy Dixon, it’s full of high intensity kettlebell workouts that will have you sweating and torching calories like you can’t believe!Kettlebell workouts have, reportedly, been around for 350 years. They were first used by Russians as counterweights when measuring out goods, and then some old-timey strongmen started to juggle, press, and swing them around for entertainment.

There’s probably more to it than that, but that’s essentially how the kettlebell became a staple in gym culture. Do: 10-minute EMOM (every minute on the minute) Complete the below complex on the right side for the first minute, then on the left for the second minute. If you finish the complex before the. How to Perform the Kettlebell Workout.

Set your timer to beep every 60 seconds. Perform 20 reps of the Double Handed Swing at the start of every minute and then rest for the remainder of the minute. Continue for 10 minutes and a total of 200 swings.

Related: Ultimate Guide to the Kettlebell Swing.

List of related literature:

The companion video for this book is superb as well, and a must for mastering some of the nuances of the unique kettlebell exercises.

“The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades” by Pavel Tsatsouline
from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades
by Pavel Tsatsouline
Dragon Door Publications, 2001

At the top of the movement when you are standing upright, quickly switch hands and grab the kettlebell with your left hand before alternating legs to move the left leg behind the right while lowering the kettlebell toward the ground with your left hand.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Pause 1 second and then externally rotate the shoulders upward until the dumbbells are parallel to floor with the elbows kept at 90° (Fig.

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

The best part is, the entire drill took only 10 minutes because I wasn’t resting for long periods between sets.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

You should complete each static exercise slowly, beginning with a 10to 15-second hold and adding 2 or 3 seconds each workout until you can comfortably maintain the hold position at the extreme ROM for 30 seconds.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

You could also perform 15 to 20 reps per side and use the remainder of that 2-minute block to rest and transition to the next exercise.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

After a 3-minute warm-up of your choice, you’ll do a high-intensity move for 8 seconds, then an active-recovery move for 12 seconds, repeating for a full 20 minutes with no break.

“The Belly Fat Cure#” by Jorge Cruise
from The Belly Fat Cure#
by Jorge Cruise
Hay House, 2015

Dosage: In the second stage of training, the aim is to hold the position for up to 5 seconds before curling the neck back up to the neutral upright position.

“Management of Neck Pain Disorders E-Book: a research informed approach” by Gwendolen Jull, Deborah Falla, Julia Treleaven, Shaun O'Leary, Jeremy S Lewis
from Management of Neck Pain Disorders E-Book: a research informed approach
by Gwendolen Jull, Deborah Falla, et. al.
Elsevier Health Sciences, 2018

Each circuit training participant moves from one station to the next with little (15–30 seconds) or no rest, performing a 15to 45-second workout of 8–20 repetitions at each station (using a resistance of about 40–60 percent of one repetition maximum [1 RM]).

“Orthopaedics for the Physical Therapist Assistant” by Mark Dutton
from Orthopaedics for the Physical Therapist Assistant
by Mark Dutton
Jones & Bartlett Learning, 2011

Notice how I’ve posted up on my right foot and reached over my body with my left arm and grabbed the kettlebell.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • Funk I want you to do a 28 day workout and meal plan for #Vegans. Having trouble keeping the weight down since I love carbs too much.

  • Definitely adding this workouts and will follow along. Been following your workouts now for almost 60 days. Thank you Mr. Roberts. God bless you and more power.

  • On the kettlebell swings I see that sometimes arms are bent more vs straight throughout the entire exercise… is there a reason for that or just depends on the person’s strength, flexibility (or elbow issues?)?

  • There are a few ideas for fat loss quickly
    Make sure you consume plenty of fruit and vegetables.
    research simple exercises online
    Become a member of a local group
    (I read these and the reasons they work on Bell train blueprint website )

  • How do I get rid of the paragraph written across the screen? It makes it very difficult to see the exercises. It takes up nearly half the screen.

  • Hey BJ! Should I avoid using the KB at all? Last year I had an herniated disk at L5S1; no cirurgy needed, only rehab exercises. Thanks

  • Thanks Max! I’m a 58year old woman who’s trying to make the golden years of my life as healthy as can be! I loved the Beginner’s Kettlebell Workout! #illbeback

  • Following you for some time now, great inspiration for my workouts, 3yrs ago I reached 110kg and that even though I’m very tall (193cm) was too much, started with 12kg kettlebell, now I’m swinging 32kg, exercing with dumbells, alternating it with bodyweight workouts, lost 12kg, feeling great, thx for that and greating from czech republic:-)

  • Hi Max! I loved this! Even though I’m quite advanced it was still fun and a challenge! Short and sweet! More please! Can we have some intermediate and advanced kettlebell w/ outs please! Love from Uk xx

  • hi Funk! i always get a lot of inspiration looking at your w.outs…thanks and keep training and showing us yours w.outs so i can always be inspired….good work…i train with you and everybody who wants stay fit and live sane….semper in tabata style…

  • Funk our trainer makes us almost the same hiit workout but most of the times with 30 sec for each exercise, barely 10 seconds rest between the exercises and for 5 sets… No rest at the end… Is there any sense…?

  • Hello Amy, thank you so much for this.. I’ve been seeing a physio for months to help with a shoulder injury and your workout was fantastic… now just need to work on legs… the time just flew so quickly.. I have subscribed ������

  • How often should I be doing this workout? 3 times a week? More? I might pair it with simple and sinister, doing the Onnit full body circuit now, could try a change up.

  • Thank you so much for this. Great for beginners like me. I love that it’s a circuit and that you show different difficulty levels and how you explain form, other videos don’t do that. Keep up the great work.

  • How the hell does he do that? Busting his ass like that, while he keeps talking non-stop to push people to do their best? This guy does not f..k around!

  • Definitely great routine I’m adding this to my TruckFitt program yes I’m a trucker this gave me a great ideas for the short period of time I to get it in thanks Funk…. Definitely make it my busy to support you my brother

  • Would you recommend a shortened time of the same workout so normal humans can survive? I love this sort of thing but haven’t done this sort of high intensity workout for a while. Regards, feel free to say “no, only the full one will suffice pussy”. ��

  • I stumbled across Amy’s workouts whilst looking for a kettle-bell and TRX workout. I have been eating healthy and working out twice a day for 8 weeks and my body has had a fantastic transformation, at the age of 49 years old it just shows you it’s never too late. Thank you Amy, I’m looking forward to training with more of your videos ��.

  • hey,if anyone else wants to discover exercises with kettlebell try Stiklind Bell Fitness Fixer (Have a quick look on google cant remember the place now )? Ive heard some unbelievable things about it and my colleague got amazing success with it.

  • I really tried everything to loss some weight: exercises,lots of diets, pills. It was SO frustrating to notice that I was still fat no matter what I was doing.I finally found Weight loss green store tea after a long research. I tried with some fear, but I got really excited to notice,after a short period of time, that I lost 16 pounds.. I was 174 lbs. Thank weight loss green store

  • I have been in love with KB training for about 5 years, i have recently opened my own bootcamp and I am so stoked to incorporate my love for KB training! Thanks for the great ideas for beginners.. I was struggling on how to revert back to the basics, can you believe it?

  • Oh fucking hell I’m out of shape. Five minutes in I feel I’m gonna die. To be fair, I did twice what was recommended (wanted to balance out each side), but damn my heart is racing and no wonder I am so overweight. Maybe I should have started with something less than a 35 pounder.

  • What is great about kettle balls is that usually guys at the gym never use them… guess who will have them all for herself?:) Thank you Amy for this WO!

  • Great workout. Seems easy, but I was panting by the end. Might be nice to have a split screen or a picture in picture where you demonstrate the next exercise during the rest period.

  • interesting points,if anyone else wants to uncover kettlebell exercises kettlebell workouts try Renkarter Bell Fitness Report (Have a quick look on google cant remember the place now )? Ive heard some unbelievable things about it and my mate got excellent results with it.

  • As promised I came back to update. Its 5:51pm central Time.
    I just completed Two rounds of this workout. I didnt die but I was begging for death by round two.

    I use
    30lbs dumbells
    35lb kettle bell

    I followed the work out round one was fast and challenging..but round two was brutal. The 20 sec recovery will be an issue and the burpees basically set the tone. By the time you get to the squats you will beg for mercy if you decide to do two rounds. Also if you dont have hair on your chest you will after this workout. I will be doing this again next week. This is an awesome workout.

  • Kickass workout Funk! You and your workouts have been a source of inspiration and rejuvenation for many years. Keep the hits coming!

  • I started Weight Loss Green Store Tea three weeks ago and I have come down in weight in that time, I am feeling a lot slimmer and excited to see how much more weight I can lose over the next couple of months. There are a lot ways to reduce your weight you just need to find the method that works for you. I have definitely found mine!!

  • Welcome to the amazing world of kettlebell training! If you have any questions about this beginner kettlebell workout OR ideas for future videos, post them here:)

  • You are funking beast… need to try to get through this one too…. just turned 49 yesterday and this inspired me to crush it

  • That´s a nice arm workout for beginners! I like that you have more options to try out and experience what fits you the best. Great workout! Thank you!

  • I\’m not sure but,if anyone else trying to find out benefits of kettlebell training try Stiklind Bell Fitness Fixer (do a google search )? Ive heard some pretty good things about it and my work buddy got cool success with it.

  • Also doing your metabolic body weight workout and it’s fantastic! Usually love weight training so this has been a bit of a different approach for me but I can see such an amazing change in my body doing this kind of workout thank you!

  • I don’t know if Amy answers comments at all or not, so if anyone feels that they know the answer to this, feel free!

    At around 5:10 5:14, you’re talking about it being fine to either do those with the kettle bell in one hand or two hands, and then you mention being weaker on one side. Are you saying if a person is weaker on one side, it’s better to use one hand or both?

  • Nice one, Taco. I keep just three kettlebells at home. One is 32 kg which I almost never touch for fear of putting my back out when not warmed up and ready to keep perfect form.This workout will be the perfect use for it.
    By the way I went to the associated web page and noticed the short piece on overhead mobility. Excellent cannot stress how valuable this is to us office types. Just the job!

  • Thanks Amy! Just what I needed. I will be wearing tanks in no time. You look amazingly. An inspiration. T-shirt: Baby Bell for the baby.

  • Funk, I’ve been following you since 2014. Love your Spartan workouts. Glad you brought them back. Thanks to these type of workouts, I’m in the best shape of my life at 52.

  • Your workouts are awesome.. following them and started doing them.. I am able to feel and see the results.. only suggestion is kindly try to give an alert on the next exercise with a small visual or something, so that we can get ready for the next in advance.. which will be helpful to stick to the timings shown in the video. Cheers. Keep on going..��������

  • Hi Max, I’ve just finish my first KB workout with your video. I thought that 10 min was too short to do something good but I’m in sweat lol That was a very fun workout to do, I’ll do it every day (I have a 8kg KB for begin) and then I’ll repeat it for a 20min workout with a heavier KB! Seems to be a good point to start… Thank you very much:)

  • hey,if anyone else wants to uncover best kettlebell exercises try Renkarter Bell Fitness Report ( search on google )? Ive heard some decent things about it and my cousin got excellent results with it.

  • I’ve done it twice now. 1st time with a slightly lighter Kettlebell. Today I went for a heavier one and gosh it was hard. Great stuff though I loved it. Really great exercises!!

  • I’ve been doing kettlebell workouts specifically for women and not getting the results I wanted. started your workouts and definitely sweating and feeling the difference. hopeful your workouts will give me the results I’m looking for. Also, love that I can do a 10 minute with a 5 minute video for a change of pace during a workout.

  • upright rows are an old-fashioned and dangerous exercise for your shoulders, think over rotation internally leading to damage, it also doesn’t do much for your wrist health…otherwise, everything else was good.

  • Discovered your workouts and loving them from South Africa `in our Lockdown. How can I access more workouts like these? I’ve done this one and one other I found but need some variety 😉

  • I tried this workout for the first time today and repeated it 4 times along with the Farmer’s walk and Shoulder walk and press to begin with. I’m really impressed. So thank you Taco. Have a great day.

  • I am about to do this exercise but I wanted to comment first just in case I throw my back out and can’t get back to the computer…When the Funk Hits the fan Aww snap.Let’s Get To It

  • This is great format and a great beginner workout! Great channel overall!!!
    Really wish the gym was in Toronto so I join. But hey Spain looks beautifal.!!

  • I’m very green when it came to kettlebell and my wife and I were intimidated by a few of the videos, this was a great starting video for us, easy moves, but still left us gasping for air at the end. I cant wait to progress!

  • This was great!! The verbal detail and examples was just F’n awesome!

    p.s. this is the level of detail and example I find most helpful. Just a beginner I am.

  • Weight Loss Green Store Tea really works if you follow the instructions. I didn’t at first, was only taking one three times a day which isn’t enough for weight loss though it works for sugar cravings. When I upped my dose to three the weight started coming off pretty steadily. I am very pleased and will continue to use this product and recommend it to my friends.

  • Taco creates a sense of adventure in his videos that gives an appreciation for a fit and healthy life. I always enjoy the motivation and inspiration.