If you’re a fan of kettlebells and want to try a new conditioning workout that doesn’t involve traditional cardio, I’ve got something that you’re going to love! It’s our Kettlebell EMOM + RAT conditioning workout, and it only takes about 20 minutes!
The cool thing about this workout is that you’ll not only burn as many calories as you would in a 40-60 minute steady state cardio workout, but you’ll also get the “afterburn” effect, where you burn more calories even at rest for up to 24 hours AFTER your workout. How’s that for efficiency?!
*If you love this workout, you’ll definitely want to check out our upcoming Kettlebell EMOM Afterburn Challenge! We start on Monday, so sign up now at this link:
Here’s how it works: you’ll complete a specific number of reps of the first exercise listed at the top of each minute (that’s the EMOM part), and then with whatever time is left in the minute, you’ll perform the second exercise (that’s the RAT part). You’ll complete three rounds of each superset and rest for one minute before moving on to the next.
Here are the exercises and reps for each superset:
Superset 1 – KB Goblet Squat – 15 + Bodyweight Alternating 1-leg RDL (Women:12k+, Men: 20k+)
Superset 2 – 1-Arm KB Row – 10/ea side + Towel KB Biceps Curls (Women:12k+, Men: 20k+)
Superset 3 – 1-Arm Overhead Carry – 6yds down and back, switch hands at halfway point + Side shuffles (Women:12k+, Men: 20k+)
Superset 4 – Full Stop KB Swing – 10 + Plank (Women:16k+, Men: 24k+)
And if you love this workout, you’ll definitely want to check out our upcoming Kettlebell EMOM Afterburn Challenge! We start on Monday, so sign up now at this link:
Thanks for reading, and keep crushing those kettlebell workouts!
Forest and the FVT Team