A kettlebell set and a patch of floor are all you need for this high-intensity home workout that will send your metabolism into overdrive…
If you want to make big progress in a short time, take on this 10-minute kettlebell home workout. Using two kettlebells increases the load and therefore the training stimulus of the exercises.
The squat to overhead press is a thoroughly demanding exercise, because you move the weights through a big range of motion, which also makes it good for fat loss. The press-up renegade row, meanwhile, will work your entire upper body while sculpting your abs.
How to do the kettlebell home workout:
- Do 40 seconds of the squat to overhead press, followed by 40 seconds of the press-up to renegade rows, then rest for 40 secs.
- Repeat this mini circuit 6 to 10 times – depending on how brave you’re feeling.
Kettlebell home workout: the exercises
Keep reading for full exercise instructions.
Need a kettlebell? We recommend the Wolverson Competition Kettlebell. While testing, our reviewers commented these had especially good weight control along with excellent grip and handling.
Muscles worked: glutes, quads, core, shoulders, forearms
How to do a squat to overhead press:
- Hold a kettlebell in each hand at shoulder height, then squat down by simultaneously bending at the hips and the knees.
- Keep your torso upright and don’t let your knees come inwards as you lower.
- Power back up to the start, then press both kettlebells directly overhead.
- Return the weights under control to the start, then go straight into the next squat.
Muscles worked: core, pecs, lats, biceps, forearms, quads
How to do a press-up to renegade row:
- Start in a press-up position with your hands on the kettlebell handles.
- Perform a press-up, taking advantage of the increased range of motion, then row one kettlebell up to your side, leading with your elbow and minimising torso rotation.
- Lower the weight back to the floor and repeat on the other side. That’s one rep.
- Perform as many reps as you can in the 40 secs.