What’s the most common excuse for not exercising? Okay, I don’t know what the most common excuse it, but I’d be willing to bet a foot that “I don’t have enough time” is in the top five. Most people these days are busy people, so you can probably use this excuse and convince yourself it’s a good one. Once you try this quick, 10-minute kettlebell workout, though, you’re going to have to find a new go-to excuse.
This workout only takes 10 minutes to complete, and it comes with a quick warm-up to get your body primed and ready to go. All you need is one kettlebell to do the workout as I’ve written it, but I’m including some dumbbell and bodyweight substitutions down below, too.
Kettlebell Workout for Busy People: The Warm-Up
Perform 2 sets of 10 reps of each of the following moves:
Make sure you’re sending your hips back toward the wall behind you when you do these. Keep your chested lifted and maintain a slight bend in your knees.
Push-up Hand Releases
I have no idea if this is the proper name for these. They’re basically the second half of a hand-release push-up.
I’ve found that they’re a good warm-up for regular push-ups, especially if you have a hard time retracting your shoulder blades during the lowering portion of the exercise.
Focus on squeezing your shoulder blades together and using your back muscles during this exercise. Maintain tension and don’t let your arms do all the work.
Kettlebell Workout for Busy People: The Workout
Perform 8 reps of each exercise back-to-back with little-to-no rest. Rest for 60-90 seconds between circuits and complete four rounds. If you have a little extra time and want to challenge yourself more, add in an extra circuit.
Focus on hinging at the hips just like you did during the warm-up. Keep a slight bend in your knees, send your hips back behind you, and make sure your torso stays lifted.
If you don’t have a kettlebell, you could swap these out for dumbbell Romanian deadlifts. You could also do bodyweight hip hinges or single-leg toe touches if you don’t have any equipment.
Remember to keep hinging at your hips and let the momentum from your hips bring the kettlebell forward — your arms shouldn’t be doing a ton of work here. Don’t turn these into a squat-and-front-raise exercise.
If you don’t have a kettlebell, I recommend just swapping these out for your favorite bodyweight or dumbbell exercise.
Close-Grip Kettlebell Push-ups
Be sure to keep your core engaged and your hips slightly lifted when you’re doing these — don’t let them sag down toward the floor. Try not to let the kettlebell rock back and forth, either.
If doing these push-ups on your toes is too difficult, try lowering your knees to the floor. If you don’t have a kettlebell, just do close-grip push-ups (put your hands in a diamond shape) on the floor instead.
Kettlebell Workout for Buys People Video Breakdown
Need more clarification on any of these exercises? Here’s a video breaking them down for you!
If you fall into the category of “busy people” like most of us do, give this workout a try and let me know what you think!