10-Minute Kettlebell (and Swing) Snatch Cardio Workout

Last week at a variety day (I’m currently doing the ROP for the ETK show), I took ETK’s Dan John’s recommendation and ‘made up a workout’; I just ‘free flowed’ and rotated through different kettlebell movements for 10 minutes, resting as little as possible between exercises.

It turned out, somewhat by chance, to be a great cardio session. In fact, I ended up using the workout during one of my kettlebell boot camp classes this week, and the group loved it!

So here’s how to do my 10-Minute Kettlebell Snatch and Swing Cardio Workout:

• You’ll need three different sized kettlebells to do this; one for two-handed swings, one for one-handed and hand-to-hand swings, and one for snatches.
• Start by performing 10 two-handed kettlebell swings with your heaviest weight.
• Move to middleweight. Perform five hand-to-hand kettlebell swings on each side with this weight, followed by 10 total hand-to-hand kettlebell swings with the same weight.
• Finish the circuit by performing five snatches on each side with the lightest weight.
• Rest for about 10-15 seconds, then start again with the two-handed movements.
• Repeat this sequence with as little rest as possible continuously for 10 minutes.

This workout might look easy on paper, but if you give it your all and use the right weights, trust me, it’s not 🙂

That’s it for this Kettlebell Snatch and Swing cardio workout. This is a great exercise to do on one of your ‘variety’ days, or even just in place of one of your regular cardio workouts. Train hard and train smart!