WHEN YOU WANT a sweat-inducing, muscle-building workout, there’s no need to overcomplicate matters with a long list of exercises and mountains of gear. You can be quick and efficient without too many elements, especially if you’re short on time. In this case, you’ll need just a single kettlebell, two exercises, and eight minutes—as long as you’re willing to put in the effort to train hard.
This session from trainer Jah Washington for the new Men’s Health MVP Premium Kettlehell: Vol. 2 workout program on All Out Studio uses those simple components to give your lower body a power-packed challenge (that will also give your core some work, too) that you can finish in under 10 minutes.
The structure is simple. There are two four-minute rounds, each of which is broken down into one-minute splits. You’ll perform two exercises continuously for 40 seconds, then rest for 20 seconds. During the first split, you’ll perform one rep of each movement back-to-back for the period. After the rest, you’ll move up to doing two reps of each exercise back-to-back. For each successive split, you’ll add a rep, so that you’ll finish the fourth split performing four reps of each movement back-to-back. After the first round, you’ll reset to the single-rep exercise split and begin the series again.
Don’t rush through these reps, Washington cautions. Even though intensity is the name of the game with this quick-hitting workout, form should remain your most important focus.
The 8-Minute Swing to Squat Kettlebell Circuit
You’ll do two exercises: kettlebell swings and kettlebell goblet squats.
This exercise is a great way to build power using your entire posterior chain. You’ll also get some underrated grip work, too, since you’ll need to hold the handle of the bell tightly throughout.
How to Do It:
- Start with the kettlebell on the floor just in front of you. Stand with your feet slightly wider than hip-width apart, then push your butt back and hinge at the waist to reach down grip the handle of the bell in both hands. Squeeze your shoulder blades and abs to create tension.
- Hike the weight back between your legs (Washington says “to the crotch”), then stand straight up powerfully, squeezing your glutes.
- Keep your arms straight and loose, allowing the power from your hips to drive the weight up. Don’t allow the weight to go higher than eye level, but don’t swing to a target.
- Reverse the movement to allow the weight to fall back down between your legs and into the next rep.
This super accessible squat variation puts the load at the front of your body, challenging your core to keep the weight from pulling you forward and putting yourself into poor posture.
How to Do It:
- Transition from the bottom position of the swing with the weight between your legs by raising the weight up to your chest.
- Hold the weight in front of your chest, squeezing your shoulders and abs to create tension and compensate for the load.
- Push your butt back and bend your knees to squat down, continuing to maintain tension in your back to avoid leaning your torso forward with the weight.
- Descend down as deep as your individual mobility allows, then press your feet through the floor to stand back up.
You can find more kettlebell workouts from Washington through his new training program, Kettlehell Vol. 2, available only on All Out Studio for Men’s Health MVP Premium members.
Brett Williams, a fitness editor at Men’s Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
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