If I only had 10 minutes I'd do these five kettlebell moves

Woman exercises using kettlebell at home. She is barefoot, wearing matching brown crop top and leggings, and she is looking at a laptop on the floor. .

Kettlebell training is a really effective way to build strength because you can engage multiple muscle groups at once. And in this home workout from fitness app Kic, you can work the lower body in just 10 minutes.

As a busy mom I really like shorter workouts because it means I'm more likely to find the time to do it. And if you’re short on time, too, this workout is a great way to fire up the glutes and build lower-body strength.

For this mini workout you’ll do five moves for 45 seconds, and 15 seconds rest—kettlebell swings, Romanian deadlifts, sumo deadlifts, reverse lunges and hip thrusts. Kic recommends you do two rounds.

I really like the choice of exercises. They are all compound exercises—which work multiple muscle groups at once—and beginner friendly. Dynamic exercises like the kettlebell swing will also help to raise your heart rate. It's a great selection that will help you get a lot out of 10 minutes.

How to do this 10-minute kettlebell workout

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While you only need one kettlebell for this workout, it’s good to have a range of weights on hand to make sure you are using something that makes the final few reps a challenge. You can either buy a selection from the same brand like CAP Barbell, or a three-piece set, or pay a bit more for a space-saving adjustable kettlebell that has eight weight settings. There's plenty of workouts to do once you add kettlebells to your home setup, such as this kettlebell workout for beginners, this lower-body kettlebell workout and this kettlebell arms workout.

Shop kettlebells

Singles

Cap Barbell Cast Iron Competition Kettlebell

Set of 3

Balancefrom Wide-Grip Kettlebell Set

Adjustable

Bowflex SelectTech 840 Kettlebell

What are the benefits of kettlebell training?

Kettlebells are a versatile bit of kit that are great for conditioning as well as building strength in the posterior chain—the muscles that run down the back of your body. Keeping these muscles strong ensures the spine is supported, as well as improves stability, balance and coordination in the whole body, which also contributes to a healthy back.

They can also be used to perform the three beginner strength training exercises I use with all my personal training clients.