You only need one kettlebell, five moves and 10 minutes to build stronger legs and boost your metabolism

Harry Bullmore
·4 min read
A woman doing a kettlebell workout at home.
A woman doing a kettlebell workout at home.

More isn’t always better, particularly when it comes to fitness. That’s why, rather than taking your exercise plans from zero to 100 in 2024 with an hour-long workout or lengthy run, it might be better to build consistency with shorter sessions you can stick to.

Take this quick kettlebell workout; the 10-minute routine can be done at home with just one weight but it will still boost your core strength and metabolism.

"The New Year can often lead many people down the path of demanding fitness routines that aren’t feasible in the long term," says the workout's creator, personal trainer and POW8R co-founder Holly Braithwaite.

"But this short kettlebell routine is designed to slot seamlessly into your day, whether you sneak it into your lunch break or set aside a pre-dinner slot."

How to do Holly Braithwaite's kettlebell workout

  • Kettlebell swings x50 seconds

  • Goblet squats x50 seconds

  • Kettlebell deadlifts x50 seconds

  • Kettlebell split squat (right leg) x50 seconds

  • Kettlebell split squat (left leg) x50 seconds

Perform the five exercises listed above as a circuit. You’ll do each one for 50 seconds, rest for 10 seconds, then move on to the next exercise. Two rounds of this circuit will take you to the 10-minute finish line.

1. Kettlebell swing

A woman performing a kettlebell swing
A woman performing a kettlebell swing

Sets: 2 Reps: 50 seconds Rest: 10 seconds

  • Stand upright with your feet shoulder-width apart, holding the kettlebell with both hands in front of your hips.

  • Maintaining a flat back and straight arms, hinge at the hips to swing the kettlebell between your thighs.

  • Squeeze your glutes as you stand tall to propel the kettlebell forwards so it swings up to roughly chest-height.

Trainer tip

"Envision your body as a pendulum; the kettlebell swing isn’t an arm exercise. The power comes from the hips and glutes, so maintain a neutral spine and engaged core throughout."

2. Goblet squat

A woman performing a kettlebell goblet squat
A woman performing a kettlebell goblet squat

Sets: 2 Reps: 50 seconds Rest: 10 seconds

  • Stand upright with your feet roughly hip-width apart and your toes pointed outwards slightly. Hold the kettlebell in both hands tight to your chest.

  • Push your hips back then bend your knees to sink into a squat.  Lower your hips as far as you comfortably can while keeping your chest up and your back flat throughout.

  • Drive through the heels and squeeze your glutes to stand back up.

Trainer tip

"Proper breathing is crucial for this exercise—inhale as you begin to lower, exhale as you rise back up."

3. Kettlebell deadlift

A woman performing a kettlebell deadlift
A woman performing a kettlebell deadlift

Sets: 2 Reps: 50 seconds Rest: 10 seconds

  • Stand upright with your feet hip-width apart and the kettlebell on the ground in front of you, between your feet.

  • Keeping your back flat, hinge at your hips and bend your knees slightly to bend down and grasp the kettlebell’s handle with both hands.

  • From here, drive through your heels and push your hips forward to stand tall, bringing the kettlebell up to your pelvis.

  • Lower it back down without letting it touch the ground, then repeat.

Trainer tip

"This targets your posterior chain effectively—engage your core, maintain a flat back and squeeze the glutes at the top of the movement."

4. Kettlebell split squat (left leg)

Personal trainer Alanah Bray demonstrates a split squat
Personal trainer Alanah Bray demonstrates a split squat

Sets: 2 Reps: 50 seconds Rest: 10 seconds

  • Hold a kettlebell in your right hand and step your right foot back so you’re in a staggered stance. This is your starting position.

  • Keeping an upright torso and most of your weight on your left (front) foot, bend your knees until both are at approximately 90°.

  • Push back up through your front foot to return to the starting position.

Trainer tip

"Make sure that your front knee doesn't pass your toes and remember to engage your abs for stability. This exercise targets your legs, glutes and core."

5. Kettlebell split squat (left leg)

Man doing dumbbell split squats.
Man doing dumbbell split squats.

Sets: 2 Reps: 50 seconds Rest: 10 seconds

  • This is the same exercise as before, but this time hold the kettlebell in your left hand and step your left foot back.

  • By doing this, your right leg should be doing the lion’s share of the work during the move.

Trainer tip

"Maintain a straight back and keep your head looking forward. Keep your weight balanced between both legs."

Try pairing this routine with a dumbbell upper-body workout, to build full-body strength

Need some help picking your next weight? Our guide to the best kettlebells can help

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