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This Intense CrossFit Workout Will Leave You Dripping With Sweat in Just 10 Minutes

Kettlebell and Burpee Workout

This Intense CrossFit Workout Will Leave You Dripping With Sweat in Just 10 Minutes

Kettlebell and Burpee Workout
Image Source: POPSUGAR Photography / Benjamin Stone

If you've always wanted to try CrossFit, here's a straightforward workout you can do that's just two moves — kettlebell swings and everyone's favourite, burpees. These two moves offer a total-body workout in under 10 minutes.

Choose a kettlebell weight you can hold on to for all 15 reps. CrossFit coach Sefton Hirsch says if you have shoulder mobility issues, just raise the kettlebell to eye level instead of bringing the kettlebell completely overhead. This allows you to keep the core tight without compromising proper form. As for the burpees, step and crawl if you have to, but don't stop moving!

The Workout

Directions: aim to do this workout in under 10 minutes.

4 Rounds:
15 kettlebell swings
15 burpees

Explanations of how to perform each exercise are ahead.

Kettlebell Swing

Kettlebell Swing
Image Source: POPSUGAR Studios
  • Stand with your feet wider than hip-width apart, toes slightly pointing out. Squat down, and pick up a kettlebell with both hands. Allow it to hang between your legs.
  • With a flat back and your core engaged, inhale to bend the knees and push your butt back. Your weight should be back in your heels so your knees are in line with the toes.
  • Keep your abs strong and arms straight. On an exhale, press into your feet, squeezing your legs and glutes as you aggressively explode up, extending through your hips and legs to stand, which drives the kettlebell overhead. If you have mobility issues in the shoulders or lower back or an injury, do a Russian kettlebell swing instead, where the bell only raises to shoulder height.
  • Inhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
  • This counts as one rep. Perform 15.
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Classic Burpee

Image Source: POPSUGAR Photography
  • Begin standing with your feet hip-distance apart.
  • Lower into a crouching squat with your hands on the floor.
  • Do a squat thrust by jumping your feet back into a plank position.
  • Do one basic push-up, bending your elbows, and then straightening back to plank.
  • Step or jump your feet forward to your hands and come into a squat.
  • Do an explosive jump straight up, getting as much height as you can.
  • Do 15 burpees.
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