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 of the best 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

1a. Squat to overhead press
1b. Press-up to renegade row

Keep reading for full exercise instructions.

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Squat to overhead press in home kettlebell workout

Squat to overhead press demonstration

1a. Squat to overhead press

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.

Press-up to renegade row in kettlebell home workout

Press-up to renegade row demonstration

1b. Press-up to renegade row

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.

Related content:

  1. Best kettlebells for home workouts
  2. How to train with kettlebells
  3. Best kettlebell exercises for every body part