Boost strength, cardio and mobility in 10 minutes flat with this full-body kettlebell circuit

When pinched for time, I’ll often reach for a kettlebell.

This one simple bit of kit can build strength, mobility and cardio—often at the same time.

Certified personal trainer Carter Lee from BetterMe, who devised this 10-minute full-body kettlebell routine, agrees.

“If you want something that works your whole body but actually carries over to real life, kettlebells will always do the job,” he tells Fit&Well.

“This routine mixes fundamental exercises with some less common movements that will build strength where you need it most: hips, core, shoulders and your entire back side.”

10-minute full-body kettlebell workout

The key to maximizing your time when you only have a short window is to focus on good form while pushing hard from start to finish.

Lee recommends selecting a kettlebell that feels heavy enough to challenge you, but light enough so you can move smoothly throughout the whole routine.

“Most people find that 10-25 lbs (4-12 kg) hits the spot,” he says. “Go lighter on things like halos that focus on shoulders and core, and heavier on swings, squats and deadlifts.”

That means swapping between weights, so either line up a couple of kettlebells so they’re to hand, or invest in an adjustable kettlebell.

1. Kettlebell swing

Kettlebell Swing - YouTube

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Reps: 12-15

• Stand with your feet a bit wider than hip-width apart, with a slight bend in your knees.
• Hold the kettlebell with both hands, palms facing you.
• Hinge at your hips, swinging the kettlebell between your legs behind you.
• Push your hips forward to swing the bell up to chest height.
• Swing the kettlebell back between your legs, allowing gravity to pull it down, and repeat.

Expert tip: Focus on powering the movement with your hips, rather than lifting with your arms.

2. Kettlebell halo

Kettlebell Halo - YouTube

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Reps: 5-6 each side

• Hold a lighter kettlebell upside down at chest height, with your hands holding the sides of the handle.
• Keeping your core braced and your spine neutral throughout, slowly circle it around your head—clockwise first, then counterclockwise.

3. Kettlebell figure-eight to hold

Kettlebell Figure 8 to Hold - YouTube

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Reps: 6-8 each side

• Stand with your feet shoulder-width apart and a slight bend in your knees, holding the kettlebell handle in your right hand and the underside of the bell in your left hand.
• Hinge forward from your hips and remove your left hand, letting the kettlebell swing through your legs, taking hold of the kettlebell behind you in your left hand.
• Push your hips forward and swing the kettlebell up to your chest.
• Cushion the underside of the bell in your right hand to bring it to a stop.
• Repeat on the other side. Continue, alternating sides with each rep.

4. Kettlebell deadlift to upright row

Kettlebell Deadlift to Upright Row - YouTube

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Reps: 8-10

• Stand with a heavy kettlebell on the floor between your feet, a slight bend in your knees.
• Hinge forward from your hips and reach down to take hold of the kettlebell in both hands.
• Engage your core, then drive your hips forward to lift the kettlebell.
• As you come to standing, pull the bell up to chest height, bending your elbows and moving them out to the side.
• Reverse the movements with control.

5. Kettlebell offset squat

Single Arm Front Rack Kettlebell Squat - OPEX Exercise Library - YouTube

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Reps: 8-10 each side

• Stand with your feet wider than shoulder-width apart, with your toes pointing out slightly.
• Hold a kettlebell in front of your right shoulder, with your right hand holding the handle and the bell resting on the back of your right forearm.
• Bend your knees and push your hips back to lower, keeping your chest facing forward.
• Push through your hells to stand back up.
• Complete all the repetitions on one side, then switch sides.

6. Kettlebell offset push-up

Reps: 6-8 each side

• Place a kettlebell on its side on the floor, rest one hand on the bell and the other on the floor. Your hands should be directly under your shoulders and your body should be in a straight line from head to heels.
• Bend your elbows to lower until your chest is close to the floor.
• Push powerfully through your hands to return to the start.
• Complete all the repetitions on one side, then switch sides.

7. Kettlebell around-the-world lunge

Reps: 6-8 each side

• Stand with your feet hip-width apart, holding the kettlebell upside down at chest height, with your hands holding the sides of the handle.
• Step with your right foot and bend both knees to lower until both knees are bent to 90°.
• Circle your torso, moving from the hips, aiming for the kettlebell to go around the outside of your right knee.
• Push through your right foot to return to the starting position.
• Repeat on the other side, alternating sides with each rep.