You Only Need 1 Kettlebell For This Total-Body Workout That'll Crush You in 10 Minutes

Updated on 6/15/2019 at 11:30 AM

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Do you steer clear of kettlebells because you're not exactly sure how to use them? Well, it's time to put down the dumbbells you always use, grab a kettlebell, and try this great (and fun!) workout! Bonus: you only need one kettlebell. Just one.

This CrossFit workout involves three basic moves that mainly focus on strengthening the lower body, but your arms and abs will get worked, too. Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, said it's important to work one side at a time and do lateral movements to target your muscles differently, helping you get stronger. You do both in this WOD (workout of the day).

Be warned, though: even though this workout is only 10 minutes long, there's no rest, and your legs, butt, and arms will be smoked by the end. But that's what we love about these CrossFit WODS — they're fast-paced and intense, and they make us feel like a badass! Jade's advice is to just keep moving, and once the timer goes off, it'll take a few minutes to catch your breath, but you will feel absolutely pumped!

10-Minute CrossFit Kettlebell Workout

Equipment needed: A light to medium kettlebell (five to 35 pounds)

Directions: After a five-minute dynamic warmup, complete as many rounds as you can of this three-move workout (with no rest) in 10 minutes. End with a cooldown, such as these leg stretches, or grab a foam roller for your legs and butt.

10-Minute CrossFit Kettlebell Workout

24 1-arm kettlebell swings (12 per side)
12 kettlebell squats
12 lateral burpees (jump over the kettlebell)

1-Arm Kettlebell Swing

Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down, and pick up a kettlebell with your right hand. Allow it to hang between your legs.
With a flat back and your core engaged, inhale to bend the knees and push your butt back. The weight should be back in the heels so your knees are in line with your toes.
Keep your abs strong and your right arm straight. Relax your left arm at your side. On an exhale, press into your feet, squeezing your legs and glutes as you aggressively explode up, extending through your hips and legs to stand, which drives the kettlebell up to shoulder height.
Inhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
This counts as one rep. Complete 12 reps on each arm, for a total of 24 reps.

Kettlebell Squat

Stand with your feet slightly wider than hip distance apart, with your toes pointed slightly outward.
Hold a heavy kettlebell in front of you with palms facing each other (20 to 40 pounds). Either hold it upside down at the base (as pictured), or right side up, by the lower portion of the handle (aka the horns). Pull your elbows in toward your sides.
Keep your chest lifted, and squat down until your thighs are parallel to the ground. The kettlebell and your arms should stay inside of your legs close to your body at all times.
Pause, then slowly stand back up.
This counts as one rep. Complete 12 kettlebell squats.

Lateral Burpee

Place the kettlebell on the floor, and stand to the right of it.
Lower into a crouching squat with your hands on the floor.
Jump your feet back into a plank position.
Do one basic push-up, bending your elbows and then straightening back to a plank.
Jump your feet forward to your hands, and come into a squat.
Do an explosive jump to the left, over the kettlebell. Now both feet are to the left side of the kettlebell.
This counts as one lateral burpee. For the next rep, do a regular burpee, then jump to the right over the kettlebell and keep going, alternating from left to right, completing 12 total reps.