Kettlebell: Sixteen Minutes
100 swings and 10 get-ups—a practice you can do daily
Who it’s for
Pressed for time, but need to maintain condition. One kettlebell and sixteen minutes.
How it works
Five minutes of swings: 10 reps per arm on the half-minute, alternating sides. One minute rest. Ten minutes of Turkish get-ups: one rep at the start of each minute. Done. Initially, rest as needed; compress rest intervals until matching the protocol before moving to a heavier bell.
Weekly layout
How load increases
Men target 32 kg for both movements; women target 24 kg for swings and 16 kg for get-ups. Advanced target: 48 kg and 32 kg, respectively.
Deload
As needed: drop the timer for a few days and work at a relaxed pace.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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