Ten 10-Minute KETTLEBELL SWING Workouts 2 Ways!

Just tell yourself you’ll workout for 10 minutes.”

We all know this trick, right?

You’re not in the mood to workout, and so you’re supposed to just commit to something quick & easy. Chances are, you’ll feel like a full workout once you get into it. Worst case scenario, you worked out for 10 minutes.

And, as Pat has taught us, SOMETHING > NOTHING.

Whenever you’re in the “ugh, only 10 minutes!” slump, here are 10 killer ways to make the most of your time.

(Seriously, if you never make it to your “actual workout,” you might be better off…)

OK, so that’s Way #1–swinging for ten minutes because it’s all you can talk yourself into…

Now here’s Way #2, which is how I used these techniques:

I actually created these workouts when I committed to 10 minutes of kettlebell swings 3x/week as part of a plan to perfect my swing. I tweaked the variables in order to cycle through conditioning-focused workouts, endurance-focused workouts, strength-focused workouts, and even power-focused workouts.

You can “prove your progress” by documenting your workouts, and then making minor intensification tweaks to your workout demands each time. Increase reps per set, or decrease rest in order to push towards nearly constant improvement.

10 Killer 10-Minute Kettlebell Swing Workouts

1. 10-min on the interval timer, just watch the countdown: 5x heaviest ‘bell, 30s rest, 10x moderate ‘bell, 45s rest, repeat
2. 10-min on the interval timer, just watch the countdown: 3x heaviest ‘bell, 5x moderate ‘bell, 8x light-ish ‘bell, 30s rest
3. 10-min on the interval timer, set to ding every 30s: 5 swings every 3os
4. 10-min on the interval timer, set to ding every minute: Every Minute on the Minute: Start-stop ladder 1-3-1 with heavy ‘bell [like this: consecutively perform 1 swing, reset & restart for 2 ‘normal’ swings, reset & restart for 3 ‘normal’ swings, reset & restart for 2 ‘normal’ swings, reset & restart for 1 swing]
5. 10 min on interval timer, set to ding every 20s: 1st minute: 3 reps every 20s; 2nd minute: 2 reps every 20s, 3rd minute: 3 reps every 20s, etc.
6. 10-min on interval timer, set to ding every 30s: 5x moderate ‘bell for two-handed swing, alternating with down-ladder 10x-5x light-ish ‘bell single-arm swing (alternating L/R each set) [like this: 5x two-handed swing, rest for what remains of 30s, 10 swings on the left, rest for what remains of 30s, 5x two-handed swing, rest for what remains of 30s, 10 swings on the right, rest for what remains of 30s, etc. decreasing 1 rep on the one-arm swing each time]
7. 10-min on interval timer, set to ding every 40s: 5x moderate ‘bell, rest for what remains of 40s, 5x double-kb swings with a lighter ‘bell, rest for what remains of 40s, etc.
8. 10-min on the timer, accumulation: 5x heavy ‘bell, 5x moderate ‘bell, 5x light-ish ‘bell, repeat, resting only as necessary before heavy swings
9. 10-min on the interval timer, set to ding every 10s: 1x heaviest ‘bell every 10s *focusing on super-strong hike and pop!
10. 10-min on the timer, at your own pace: swing-breathing 1-10 ladder with moderate ‘bell: 1x swing, 1x full inhale & exhale, 2x swing, 2x full inhale & exhale, increasing by one until 10x swings and 10x breaths, and repeat

Want more quick, efficient, and straight-forward workouts? Get Pat’s FREE 101 Kettlebell Workouts!

Not feelin’ swings today? How about THIS then–it’s a quick & brutal bodyweight workout that will force your entire body into fat-burning submission…

5-Minute Sweaty

5 minutes on the timer, set to ding every 30s; cycle through the following:

tuck jumps (jump as high as possible, tucking knees at the top),

burpees,

sprawls (burpee without push-up or vertical jump),

squats,

diamond/close grip push-ups,

standard push-ups,

wide grip push-ups,

plank w/ alternating rotations (roll to right side and reach up with left hand, then roll to left side and reach up with right hand, etc.),

hollow hold (’til failure, max 30s)

[Don’t be mad at me until you repeat 2x/week for 6 weeks. At that point, you’ll be too ripped to be angry.]