Today, I’ll show you a fantastic 640 calorie kettlebell workout for those who want to get ripped without spending hours in the gym.
It’s a high-intensity, full-body workout that can be done in under 30 minutes. And the best part? It only requires one piece of equipment – a kettlebell!
However, there is one catch. This workout is not for the faint of heart. It is intense, and will leave you sweating and panting for breath. But, it is worth it. The results are amazing, and you will feel fantastic afterwards.
Give it a try – and if you like it, stay tuned – registration for my Kettlebell “Drop-a-Size” Challenge 2.0 opens later this week:
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Calorie burn estimate is based on this study where participants burned about 20 calories per minute. Results may vary:
Schnettler, C. ACE FitnessMatters, January/February 2010; vol 16: pp pp 6-10.
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The Fantastic 640 Calorie Kettlebell Workout
1 – Do as many reps as you can of the first exercise in 30 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 15 seconds. Repeat for four sets of each move total:
– H2H KB swing (15 secs per side)
– KB see-saw press
2 – Set your timer to go off every 60 seconds. Do the prescribed number of reps of exercise one starting at the beginning of the first 60 second interval. Your rest period is the time between when you are done and the next minute starts. Repeat for four rounds; non-stop for 12 minutes:
– Double KB floor press – 20
– Side plank lifts – 8 per side
– Skater hops – 15 per side
3 – Set your timer to go off every 60 seconds. Do the prescribed number of reps of exercise one starting at the beginning of the first 60 second interval. Your rest period is the time between when you are done and the next minute starts. Repeat for four rounds; non-stop for 12 minutes:
– Standing KB towel curl – 20
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“Wow – 640 calories in just one workout? That’s amazing! I’m definitely going to give this a try. And if I like it, I’ll definitely stay tuned for the challenge. Thanks for the great workout!”
– Forest and the FVT Team at KettlebellBasics.net