7 Minute Kettlebell Cardio Workout

Got another high-intensity, metabolic-style, fat-accelerating workout for you today.  All you’ll need for this one is a single kettlebell and your own body weight.  Even better, it’ll jack up your metabolism so you’ll be burning fat for hours after you’re done.  Check it out:

7 Minute Kettlebell Cardio Workout

(video recap)

Perform exercises back-to-back without rest; rest :60; perform sequence two more times for a total of three sets per exercise.

10 Sumo Jumps

This exercise is like a KB sumo deadlift; you’ll simply jump with the weight at the top of the movement to finish it. Make sure to keep the upper body locked in throughout the exercise.


10 Push-Ups

The basic version of the Push-Up is performed from the toes. Starting from the ground, our body is nice and straight, our chest, hips and thighs all should be in the same plane. Our shoulders are pushed down and back, our abs are engaged, and our flutes squeezed.

10 Goblet Squats

To perform the Squat, start with your feet between hip and shoulder width apart, toes pointed straight ahead or slightly out. Weight is back through the heels, chest is tall, and shoulder blades are pushed down and back. Sit back as if you’re sitting in a chair. The lower leg should stay completely vertical. Imagine that you are stuck in cement up to your knees.

10 V-Ups

Begin in a lying position. Perform a straight leg sit-up, initiating the movement by pressing your back into the ground. When you’re about halfway up, tuck your knees to your chest. Lower yourself back to the floor and repeat for reps.


15 High Knees + 15 Butt Kicks

Run in place, bringing your knees as high as possible with each rep during the high knees, and kick the butt with the heels during the butt kicks.

 Kettlebell and Body Weight Gasser

The workout above is a sample from my 4 week Kettlebell and Body Weight Gasser program.


In it, you’ll find a full four week kettlebell and body weight – based program to help you burn maximum fat and build lean muscle … all with just a single kettlebell and your own body weight.  AND the workouts are short and efficient so you’ll get maximum results from minimum time investment.

Right now you can get this program FREE.

How? Just click THIS LINK … check out all the details on my friend Kate’s Fat Loss Accelerators program (on sale this week), see if it is a good fit for you … and when you grab your copy, I’ll send you a free copy of MY new program, “Kettlebell and Body Weight Gasser”.

No need to forward your receipt or anything … Kate is going to send me a list of folks who purchase the program through me and I’ll send you a copy of KB + BW Gasser once the sale is over.

That’s it for today! Thanks for reading, enjoy your weekend, and talk soon –

Forest Vance, MS, RKC

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