How to do 10000 Kettlebell Swing Challenge Properly

The benefits of the 10000 kettlebell swing challenge are so many that it would be impossible to list them all in one sentence. However, the takeaway from this challenge is that your fitness level is never the same when you get down to it. 

This workout is the answer to challenging exercises that work your willpower by pushing the body to the limit. It is unforgiving but fun, and in the end, the fitness results are excellent.

Read on and find out more about this globally renowned workout regimen. 


The 10000 kettlebell swing challenge is a 30-day workout. You perform 10,000 kettlebell swings throughout 20 workout sets. A few additional exercises are added between swings to ensure a balanced training.

Doesn’t it sound so simple? The truth is that it is not as easy as it sounds because it calls for high levels of discipline. The high number of repetitions involved may make it daunting, but that is only until you get the drift.

And this is its secret weapon to shoring up your willpower and pushing through a mountain of odds. You can hit the 10000 swings in 30 days if you are consistent! It is possible to do 500 repetitions every day, or 20 sets of 25 swings. Back-to-back kettlebell swings total to 10,000 sets.


The 10,000 kettlebell swings results are immense. So, you should be confident that you gain more strength and boosts your overall fitness.

You do high-intensity interval training (HIIT) and strength training for both your upper and lower bodies simultaneously in this workout. You get resistance training for your upper body, core, and lower body when you swing a kettlebell. 

The kettlebell swing extensively works your upper body, core, and lower body – legs, glutes, and hamstring. Because of this mix, the 10,000 kettlebell swings work your core, arms, and legs all at once. It also tones your muscles giving you a great cardio workout. 

The extra training in each workout works a lot of different muscles simultaneously. Therefore, they burn many calories without overworking any one part of the body. Such a workout minimizes the risk of injury as too much strain on a specific muscle or body part is dangerous.


Performing 10000 kettlebell swings challenge before after calls for 30 days of consistently doing 20 workouts. There are 500 kettlebell swings done around 20 different sets with one extra exercise in between each set for balance.

When doing the 20 workouts every day, this is what you should do:

 Split the workout into five sets. During these five rounds, do the following circuit.

  • Swing a kettlebell 10 times.
  • 1 extra repetition of the day’s extra workout (press, dip, squat, or pull up)
  • Have 15 kettlebell swings
  • 2 reps through the added training of the day (press, dip, squat, or pull up)
  • Do 25 kettlebell swings 
  • 3 reps through the extra workout (press, dip, squat, or pull up)
  • Have 50 kettlebell swings

It would help if you took a three-minute break between each “round” of swings. 

Moreover, it adds up to 100 kettlebell swing reps for every circuit round: 10 x 15, 25 x 50 = 100. It takes 5 rounds of the circuit to reach 500 each day – You can do this every day.

Between each set of 10, 15, 25, and 50 kettlebell swings, do one more exercise to build strength all over your body.

This workout is hard enough, which calls for caution not to strain the body too much. Allow your body to rest and avoid injury. In this case, the standard HHIT training – 2 on, 1 off – training model that most people use works just fine.

Ideally, you should do the kettlebell swing workout for two days in a row, then take a rest for a day. Then, do it again for two days through the 30 days. This is called a “2 on 1 off” workout regimen. It allows the body to rest and rejuvenate. 

If you follow this workout plan, there is a no-injury guarantee and better performance. In addition, if you’re a beginner, you should start with kettlebells that weigh 53 pounds for men. For women beginners, the recommended weight is 16 pounds.

Besides, you can start with a lower kettlebell weight if the recommended standard is too much for you. But, as the challenge continues, you can add the weight. The essence of it all is to keep the body free of injury and unnecessary strain.


A healthy diet is as essential as a great training program for starters in achieving desired results. So, with these two factors taken care of, the changes are visible – or at least you feel them in 30 days of workout. It adds to the benefit of the 10000 kettlebell swing challenge.



One of the best things about kettlebell training is that it links the upper and lower bodies together through the core muscles, making them stronger.

Alleviates joint pain

If you sit for long hours, chances are you may experience joint pain due to lack of mobility. However, kettlebell swings increase the joints’ range of motion and increase flexibility.

Weight loss

It burns a lot of fat, mainly when you stick to the proper diet. 

Boosts cardio fitness

The HIIT element in this workout is good for your heart health.

Increasing muscle strength

Daily kettlebell swings work out the muscles and build strength with every swing you take every day. Your whole body muscle gets conditioning because this training works out every body muscle.

Better posture

You can attain a better posture with these swings because they align your spine in the right place. The swings get better with a perfect posture.

Good form, speed, and consistency are kingmakers in achieving desired results with the 10000 kettlebell swings challenge. Remember you should take a day off training after every two days of working out because this is what the body needs. If you push too hard, you may erode every gain of this workout.