Raise your heart rate and work your whole body with this 10 minute standing kettlebell cardio session. Every interval is built around a different kettlebell swing variation, so there are no repeats from start to finish. You stay on your feet the entire time, with no floor exercises. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/10-min-standing-kettlebell-swings-cardio-workout-no-repeats Kettlebell swings combine strength and cardio in one powerful movement. They target your glutes, hamstrings, hips, back, shoulders and core while helping improve endurance, coordination and explosive hip power. In 10 minutes you challenge your cardiovascular fitness and work your entire posterior chain with very little equipment. This is a follow along workout designed for home, with no talking. Each work block lasts 50 seconds, followed by a 10 second break, and a beep signals every transition so you always know when the next block begins. I am using two kettlebells in this workout: 10 kg (22 lbs) and 12 kg (26.5 lbs). You only need one kettlebell to follow along. Choose a weight that allows you to maintain a strong hip hinge and controlled technique throughout, and switch to a lighter kettlebell whenever your form begins to break down. This workout does not include a warm up or cool down, so before you begin: - Complete a short 3 to 5 minute warm up that prepares you for the workout - Finish with a cool down or light stretching afterward This workout is perfect if you: - Want a short cardio session built entirely around kettlebell swings - Prefer standing work with no floor exercises - Enjoy a no repeat format that keeps every interval fresh - Like training at home with minimal equipment Grab your kettlebell, clear some space, and enjoy every swing. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE Standing Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M70_1jzcWKgA_oLbi_q1DSx6 TABATA & HIIT CARDIO: https://www.youtube.com/playlist?list=PL5plC0cg6M70ECI0TWsmf0_Kinagoglzo WORKOUT CHAPTERS 0:00 Intro 0:24 ALT. SINGLE-ARM SWING - 10 KG 1:24 SINGLE ARM LATERAL SWING - 10 KG 2:24 SINGLE ARM LATERAL SWING - 10 KG 3:24 ALT. REVERSE LUNGE SWING - 10 KG 4:25 KB. SWINGS - 12 KG 5:25 DEAD STOP KB. SWINGS - 12 KG 6:25 SIDE-STEP KB. SWINGS - 12 KG 7:25 AROUND THE WORLD - 12 KG 8:25 AROUND THE WORLD - 12 KG 9:25 KB. STEP-BACK TWIST - 10 KG