10 minute kettlebell workout

Want a great workout in less time?

You can do this entire workout in under 11 minutes using nothing but a kettlebell.

A kettlebell is a great tool for a quick, hard-hitting workout.

A 10 minute kettlebell workout may not seem like much, but you can achieve amazing things in a short amount of time. This 10 minute kettlebell workout is what you make of it. Use moderate or heavy kettlebells to make it challenging. The volume is the same regardless of the kettlebell.

This type of workout is ideal for anyone looking to improve power and conditioning in less time. The style of training proposed in this workout is referred to as “anti-glycolytic.”

Anti-Glycolytic Training

Russian exercise scientist Yuri Verkhoshansky popularized the idea of anti-glycolytic training in the 1980s. At the time, the prevailing athletic training method focused on exhausting the athlete’s glycolytic energy system. Most training to this day focuses on exposing the athlete to the glycolytic system’s burning sensation to increase the athlete’s lactate threshold. The idea is that the more the athlete experiences lactate accumulation, the further the athlete can push their lactate threshold tolerance. This is referred to as metabolic conditioning.

Before we get into the workout, let’s talk about what makes this workout anti-glycolytic. We must first look at the body’s energy systems to understand anti-glycolytic training.

First up is the phosphagen system. You may also see this referred to as PCR (phospho-creatine) or the galactic system.

Phosphocreatine System

Our bodies use a molecule called adenosine-triphosphate or ATP to generate energy. The quickest way to generate ATP is through the Phosphagen System of energy.

We use this energy system to produce energy as fast as possible.

The Phosphocreatine system uses the creatine phosphate already in your body to generate ATP.  And it does this without oxygen, which is why it’s considered an anaerobic energy system. 

This system gives us about 10 seconds of maximal power before the system needs to be replenished. At this point, our body begins to use the next available energy system to produce energy.

That energy system is called glycolysis.

Glycolysis

Our bodies use glycolysis to produce energy. Glycolysis is anaerobic and also doesn’t need oxygen. This glycolysis system uses glucose (carbohydrate) to resynthesize ATP for energy.

In this system, glucose is broken down, which results in lactate. This allows fast energy to support sprinting, circuit training, and weightlifting. You know that burning sensation you get in your muscles when doing push-ups? That is your glycolytic system producing lactate and hydrogen ions. When your body reaches the point where it can’t clear the lactate as fast as it is producing it, you have reached your lactate threshold. This energy system can last in the range of 10 seconds to 2 minutes, depending on intensity. Think sprinting, lifting weights, and jumping. Your heart rate increases and can stay elevated for several minutes. 

At that point, the aerobic system kicks in.

Aerobic System

You can’t produce as much power with this system. But you can maintain a lower exercise intensity for up to a few hours. In the aerobic system, glucose is converted to pyruvate, where it then enters the Krebs cycle to resynthesize ATP. This is the system we use for endurance activities like jogging. The best way to tell if you are in the aerobic system or glycolysis is the “talk test.”

If you can talk while performing the exercise, you are likely using the aerobic system. If you struggle to catch your breath, you are likely using the glycolysis system.

The Purpose of Anti-Glycolytic Training

The anti-glycolytic idea is that you train close to your anaerobic threshold without reaching the burn. You then allow your body adequate rest time before repeating the effort. Repeating this form of conditioning multiple times per week over several weeks will require less time between sets as your body develops the ability to clear lactate quicker.

When you reach the burn, your power and speed take a dive. Your body has reached a point where it needs to clear the waste products generated by glycolysis. Anti-glycolytic training seeks to develop muscular endurance without crossing the anaerobic threshold.

Anti-Glycolytic Training and Metabolic Conditioning 

Does this mean you shouldn’t do metabolic conditioning training ever?

No, of course not. There are many ways to achieve results. And you should be wary of anyone who tells you there is only one right way when it comes to fitness.

The same applies to anti-glycolytic training or metabolic conditioning, for that matter. You can do both, and they can benefit each other.

StrongFirst senior kettlebell instructor Craig Marker and StrongFirst founder Pavel Tsatsofuline conducted a pilot study in 2016 that included 40 high-level CrossFit athletes. CrossFit is the most popular form of metabolic conditioning around. The study involved a control group and an experimental group. The coaches placed the experimental group on an anti-glycolytic training protocol.  The researchers tested the athletes in two popular CrossFit workouts: Fran and Karen.

Fran: 21 Thrusters and 21 Pull-Ups, then 15 Thrusters and 15 Pull-Ups, then 9 Thrusters and 9 Pull-Ups, as fast as possible

Karen: With a running clock, complete the 150 “wall ball shot” repetitions as fast as possible (“For Time“). Rest as needed, either holding the ball or with the ball on the ground.

Participants also completed a one-rep max test of the clean and jerk exercise with a barbell.

According to the authors, “By applying these specific training protocols and focusing on anti-glycolytic training methods, we were able to increase strength and strength endurance in trained CrossFit athletes. Athletes in our training group saw faster times for Fran and Karen compared to the control group and significantly greater improvements in the clean and jerk.”

More research needs to be conducted on the impact of anti-glycolytic training on strength, power, and metabolic conditioning and vice versa. But the experiment produced some noteworthy results that warrant giving anti-glycolytic training a try.

The 10-Minute Anti-Glycolytic Kettlebell workout

This workout is a take on the hybrid power conditioning program by  Marker. The only exercise included in the original program is the kettlebell swing. You can learn more about it here.

This workout varies by including two kettlebell movements. The kettlebell swing (two hands) and the goblet squat. This allows you to train two essential movement patterns in everyday life: the hip hinge and the squat.

This workout uses a technique called Every Minute on the Minute or “EMOM.” An EMOM uses one minute intervals to train a specific exercise or group of exercises. After you finish the last rep, your rest time is the rest of the minute.  The idea is to achieve 15-20 seconds of high-intensity work and rest for 40 to 45 seconds each minute.

The 10-Minute Kettlebell Workout

Every minute on the minute for ten minutes

• 5 swings, two hands

• 5 goblet squats

As you complete this workout over time, reduce the rest period. Maintain good technique throughout. Don’t sacrifice proper form for speed.

Here is an example of what three weeks of this 10 minute kettlebell workout could look like.

Week 1: 5 reps each of KB Swings/Goblet Squats, approx 20 seconds of work/40 seconds of rest.

Week 2: 5 reps each of KB Swings/Goblet Squats, approx 18 seconds of work, 38 seconds of rest.

Week 3: 5 reps each of KB Swings/Goblet Squats approx 15 seconds of work 35 seconds of rest.

Once you have reduced the rest time needed to 30-35 seconds between sets, move to a heavier kettlebell.

Perform this workout three days per week for optimal results. These are your conditioning days. Alternate with hypertrophy or strength training days to round out your training week.

How to Do Kettlebell Swings

The kettlebell swing is a full-body exercise that allows you to build muscular strength and endurance in your legs, lower back, lats, and shoulders. Swings are one of the best kettlebell exercises for overall strength and power development.

• Starting position: Place your feet shoulder-width apart in a squat position. Your right foot and left foot should be parallel. It can help to stand in front of a line to make sure one foot isn’t further back than the other. Place the kettlebell on the floor about a foot and a half in front of you.

• Chop your hips back. Keep your spine aligned until you feel a slight tension in your hamstrings. Engage your lats by dropping them down (packed). Shoulder blades retract.

• Grip the kettlebell with both hands in a pronated grip (palms facing your body). Tip the kettlebell toward you, so it is no longer flat on the ground.

• Hike the kettlebell back like you are hiking a football.

• Drive upward using your hips (hinge). Keep your elbows at a slight bend. Your body should form a straight line in the standing position. Once the kettlebell reaches chest height on the upswing, let it briefly float before the downswing.

• Hinge your hips back on the low swing.  Allow the kettlebell to swing through your legs. Drive upward, keeping your lower back straight and flexing your glutes as you reach the top of the motion.

How to Do Goblet Squats

The goblet squat is one of the first kettlebell exercises taught to beginners.

• Start in a squat position with your feet slightly shoulder-width apart.

• Hold a kettlebell by the kettlebell handle (horns). Keep your elbows tucked in and your lats loaded.

• Keeping the kettlebell in front of you, squat down. Allow the weight to pull you deep into the squat, keeping your back straight. From the deep squat position, explode upward through your heels to return to the top of the movement.

You may also enjoy these articles!

Full Body 18 Minute Kettlebell Workout (+2 Bonus Workouts)

The Best Kettlebell Shoulder Workout Guide for Beginners

20 Best Muscle Building Kettlebell Exercises for Arms

FAQs

What do you need for this workout?

All you need is a single kettlebell and some space for swings.

Can I do one-arm kettlebell swings instead of two?

Yes, you can do this program with one-arm swings. Switch sides with each set so you complete five sets with each arm.

Is it better to use lighter or heavier weights?

The kettlebell weight you choose depends on your fitness level. Ideally, you want to get to a point where you can use a moderate weight. The workout should be challenging but not so difficult that you can’t complete all the reps. You can always start with lighter weights and move up as the workout becomes easier.

What is this workout good for?

This is a great workout because it challenges the major muscle groups of the posterior chain, including the legs, back, glutes, and core. As mentioned above, it can help develop power while improving your recovery time between sets without taxing your glycolytic system.

Who is this workout best for?

This workout is a great way to get a quick, effective workout in a short amount of time. People in a hurry who are seeking to improve their overall fitness are ideal candidates. Busy parents will also love this workout. It’s a perfect workout while waiting for soccer practice to end or while the kids play at the park. 

How often should I do this kettlebell routine?

There are a lot of different ways you can incorporate this workout into your training program, depending on your fitness goals. You can use this workout as a warm-up to a longer workout. You can do this workout 3-4 times per week on its own. Or you can alternate weightlifting days with this workout for the best results.

Make sure to subscribe to the Outdoor Muscle Newsletter and YouTube Channel for the latest kettlebell content!