Kettlebell Fatloss Workout An Intense Calorie Blasting Circuit

The kettlebell fatloss workout is a high energy full body circuit workout that blasts fat and boosts calorie burning during and after the workout.

Start with a 5 minute jump rope warm-up to boost fatloss and boost endurance during the workout. Jump rope for 50 reps then walk in place until you recover and repeat until your 5 min. are up. If this is too challenging or you have difficulty with jumping you can also run in place for the number of reps and take breaks as needed or use a cardio machine instead.

After your jump rope warm-up perform each exercise for the number of reps indicated going from one exercise to the next without resting. Take a 45-60 second break then repeat the circuit. Take another 45-60 second break and repeat a third time. Rest between 45-30 seconds if you're intermediate to advanced. If you're very advanced rest for 30 sec. or repeat with no rest between circuits (a.k.a. continous work circuit).

After you've completed the workout finish up with 10 minutes of interval cardio on the treadmill or outdoors. Be sure to follow the tempo recommendations to maximize fat loss and calories burned during and after the workout.


Exercise
Jump Rope (alternating foot)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down alternating your feet touching the ground as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.


Kettlebell Fatloss Workout Tip: If you would rather jog in place or do cardio intervals on a machine that works too. Just walk during breaks.
Sets Reps Weight/
Resistance
Tempo Time
1 50
2 50
3 50
Actual Done
1
2
3
Turkish Get Up (lunge style)
Lie supine on your back holding on to a kettlebell perpendicular to your body.
Proceed to get up by sitting up to a seated position and bring one leg underneath you.
Stand up in a lunge style to an upright position.

Kettlebell Fatloss Workout Tip:
Alternate legs so each leg gets 4 reps.
Sets Reps Weight/
Resistance
Tempo Time
1 8 total
2 8 total
3 8 total
Actual Done
1
2
3
One Arm Kettlebell Row
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold kettleball in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull kettleball up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.


Kettlebell Fatloss Workout Tip: Slightly contract the abs to protect the low back and be sure the back is flat to almost arched and not curved.
Sets Reps Weight/
Resistance
Tempo Time
1 10 each side
2 10 each side
3 10 each side
Actual Done
1
2
3
See Saw Press
Stand with feet shoulder width apart and knees slightly bent.
Start position: Position DB’s or kettleballs to ear level with an overhand grip (palms facing forward).
Press one hand up above head keeping the wrist over the elbow and arms moving parallel to the body at all times.
Return to start position and repeat with other arm.
Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.

Kettlebell Fatloss Workout Tip: Use the obliques to initiate the movement and be sure not to lean back to avoid low back strain. If using single medicine ball just do 10 on one side then move to the other side.
Sets Reps Weight/
Resistance
Tempo Time
1 10 each side
2 10 each side
3 10 each side
Actual Done
1
2
3
Between the Legs Pass
Stand with your feet wider than shoulder width. Grab one kettleball with your left hand and bring it around the front of your left leg towards the back of the leg.
Reach between your legs with your right arm and switch the kettleball to your right hand. Repeat this circular motion for the prescribed repetitions.
Repeat with other arm.

Kettlebell Fatloss Workout Tip: Be sure to keep the legs bent the entire time. This is a full body exercise that works the core, legs, arms, back, and chest.
Sets Reps Weight/
Resistance
Tempo Time
1 8 each side
2 8 each side
3 8 each side
Actual Done
1
2
3
Kettlebell Swing
Starting Position: Hold one kettlebell between your legs and your body is in a bentover stance with your back flat.
Swing the kettlebell backwards and then forcefully swing the kettlebell forward to a chest level. Keep your arm straight and forcefully extend your hips, knees, and ankles.

Kettlebell Fatloss Workout Tip: Notice how the animation does not lean back. Use your core to prevent arching back. This protects your low back.
Sets Reps Weight/
Resistance
Tempo Time
1 8 each side
2 8 each side
3 8 each side
Actual Done
1
2
3
Treadmill
Start by placing the speed at a comfortable walk. If you want increase the speed until you are into a jog or run.
You can also place the treadmill on an incline to increase the difficulty.


Kettlebell Fatloss Workout Tip: Use any cardio machine or run outdoors. If you prefer walk/run intervals that is o.k. too just be sure to push yourself past your comfort zone during high intensity intervals.
Sets Reps Weight/
Resistance
Tempo Time
1 slow to moderate 3 min.
2 fast 1 min.
3 moderate 3 min.
4 sprint 1 min.
5 moderate to slow 2 min.

Sculpt a great body with great kettlebell workout tips plus more workouts featuring kettlebell exercises.