Training with kettlebells is a really effective way to build power and burn serious calories at the gym. That’s why we designed this two-move, fat-burning kettlebell workout around the most classic kettlebell exercise: the swing.
You’re working everything from grip strength to core strength, to your booty and backside. Not just that, but there is no ‘downtime’ during the kettlebell swing, In most exercises, you have a moment when you return back to starting position that offers some type of rest.
But during the swing, there’s no rest until you place the kettlebell down. No time to slack off means you’ll spend more time working hard—without adding extra time to your training session. In addition to taxing your cardiovascular system, the kettlebell swing is amazing at strengthening your core and butt.
Here’s How To Do The Workout:
This routine is a double ladder, so while the number of kettlebell (KB) swings decreases by five reps each round, the number of squat jumps increases by five each round. Rest as needed.
How to:
- 30 KB Swings X 10 Squat Jumps
- 25 KB Swings X 15 Squat Jumps
- 20 KB Swings X 20 Squat Jumps
- 15 KB Swings X 25 Squat Jumps
- 10 KB Swings X 30 Squat Jumps
- Take breaks as needed
Equipment Needed:
No surprise here, you’ll need a kettlebell. To make sure you’re getting the most out of this fat-burning kettlebell workout you want to make sure you’re using the right weight.
Go as heavy as you are able to while still being able to maintain proper form. I’d recommend a 15- to 25-lbs kettlebell. You don’t want it to be too light or you won’t develop that explosive power and hip extension that is crucial to the swing.
Kettlebell Swing:
How to:
- Stand with your feet shoulder-width apart, gripping the top of the kettlebell handle with both of your hands.
- Bend your knees and hinge at your hips to swing the kettlebell between your legs.
- All the power is driven by your hips so send them back as far as you can while maintaining a flat back throughout the exercise.
- Now stand up as you swing the kettlebell to chest height.
- The kettlebell will lift because of controlled momentum, not arm strength.
- So if you start to feel this move in your shoulders, it’s probably because you’re trying to “muscle” the weight up instead of letting it float.
- This might also be a sign that the kettlebell you’re using is too light.
- When it’s the right weight (AKA heavy) you have no other option than to let momentum do its thing.
Squat Jump:
How to:
- Stand with your feet slightly wider than hip-distance apart.
- Bend your knees and sit your butt back, keeping your chest upright.
- Jump up into the air as high as you can.
- Land softly and immediately lower into the next rep.
