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Cardio & conditioning

Kettlebell swing workout: 12-minute intervals

Swing for 30 seconds, rest for 30, and repeat. In a 6-week trial in 21 men, 12 rounds twice a week raised leg strength and jump height. New to swings? Start with 6 rounds, add rounds while every swing stays crisp, then move to a heavier bell.

20 minIntermediate7 movesA kettlebell · A dumbbellGlutes · Hamstrings · Abs · Forearms · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHarder: Dumbbell Romanian deadlift
  2. Kettlebell deadlift2 sets of 8
    Beginner · Glutes, Hamstrings, Back · 3D demoWith the bell you will swing: flat back, hips backHarder: Dumbbell Romanian deadlift
  3. Glute bridge10 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)

Intervals

12 rounds

  1. Kettlebell swing30 s on, 30 s off
    Intermediate · Glutes, Hamstrings, Back · 3D demoTwo-hand swings to chest height. Weeks 1 and 2: 6 rounds; then add 1 or 2 rounds a week up to 12, and when 12 rounds stay crisp, use the next bell up. End a round early if the hinge turns into a squat or your lower back takes overEasier: Cable pull-throughHarder: Kettlebell clean

Finisher

  1. Suitcase carry2 walks of 20 to 30 m each side
    Intermediate · Abs, Forearms, Back · 3D demoEasier: Farmer's carryHarder: Overhead carry (waiter's walk)

Cool-down (optional)

  1. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoHarder: Couch stretch
  2. Supine hamstring stretch with a strap30 s each side
    Beginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)

Tips

  • Judge effort by crisp reps, not your heart rate: during swings, heart rate runs well above the aerobic work being done.
  • Clear the space in front of and behind you. To stop, guide the bell back and park it on the floor between your feet.
  • If swings make your back ache rather than your hips and hamstrings, go back to deadlifts for a week.
  • Advanced: once one-arm swings and cleans are solid, you can swap the swings for snatch intervals (15 s on, 15 s off, alternating hands), as on the snatch page.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Guides that recommend it

Find more moves like these

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Questions people ask

How long does the kettlebell swing workout: 12-minute intervals take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A kettlebell, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 4 of its 7 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.