Kettlebell training is a really effective way to build power and burn lots of calories. That’s why we’ve designed this two-move kettlebell workout for fat burning around the most classic kettlebell exercise: the swing.
You’ll work everything from grip strength to core strength to your butt and glutes .
Not only that, but there is no “down time” during the kettlebell swing. In most exercises, you have a moment when you return to the starting position that offers some kind of rest.
But during the swing, there is no rest until you place the kettlebell on the ground. Not having time to rest means you’ll spend more time working hard, without adding extra time to your training session. In addition to putting your cardiovascular system to the test, the kettlebell swing is amazing for strengthening your core and glutes.
This is how the training is done:
This routine is double, so while the number of kettlebell swings decreases by five reps each round, the number of jump squats increases by five each round. Get enough rest.
How to do it:
- 30 Kettlebell Swings X 10 Jump Squats
- 25 Kettlebell Swings X 15 Jump Squats
- 20 Kettlebell Swings X 20 Jump Squats
- 15 Kettlebell Swings X 25 Jump Squats
- 10 Kettlebell Swings X 30 Jump Squats
- Take the breaks you need
Necessary equipment:
Not surprisingly, you’ll need a kettlebell. To make sure you’re getting the most out of this kettlebell workout for fat burning, you need to make sure you’re using the right weight.
Use as much weight as you can and maintain proper form. I would recommend a kettlebell between 5 and 8 kilos. Don’t try one that’s too light or you won’t develop the explosive power and hip extension that are crucial to the swing.
Kettlebell swing:
You have to start standing with your legs wider than the width of your hips and with both hands holding the kettlebell between your legs and then you have to slightly bend your knees.
Next, you have to lean your chest forward, and swing the kettlebell back between your legs and then push your hips forward until you’re in a standing position. And then simultaneously throw your arms straight out in front of you while keeping a firm grip on the dumbbell and repeat.
You have to make sure that you are pushing your hips back and forth; these are push ups, not squats.
Complete between 15-20 swings.
Jump Squat:
Start standing with your feet together, arms bent, and hands clasped behind your head.
Jump your feet out and when you land, immediately crouch down, keeping your arms where they are.
Extend your legs and jump your feet back to the starting position, immediately jumping back out.
Complete 3 sets of 12 repetitions.
