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20 Minute Kettlebell Fat Loss Circuit


Here is what a kettlebell fat loss workout really should look like - simple, powerful, effective, and brutal.

Full body strength and cardio workou in 20 minutes.

If you're really familiar with Tabata Intervals, we're just doing four Tabata Intervals with one minute rest in between:

1.) One Arm Swings / Pushups
2.) Kettlebell Squats / Bent Over Rows
3.) Swings / Prisoner Lunges
4.) Plank /  Bridge

For those of you who aren't super familiar with Tabata Circuits, here is what it looks like exactly:

Tabata Circuit #1 One Arm Swings and Pushups

One Arm Kettlebell Swings (awesome arm) x 20 seconds / Rest x 10 seconds
Pushups x 20 seconds / Rest x 10 seconds

One Arm Kettlebell Swings (less awesome arm) x 20 seconds / Rest x 10 seconds
Pushups x 20 seconds / Rest x 10 seconds

One Arm Kettlebell Swings (awesome arm) x 20 seconds / Rest x 10 seconds
Pushups x 20 seconds / Rest x 10 seconds

One Arm Kettlebell Swings (less awesome arm) x 20 seconds / Rest x 10 seconds
Pushups x 20 seconds / Rest x 10 seconds

Tabata Circuit #2: Squats and Bent Over Rows

Squats (kettlebell racked with awesome arm) x 20 seconds / Rest x 10 seconds
Squats (kettlebell racked with less awesome arm) / Rest x 10 seconds

Bent Over Rows ( awesome arm) x 20 seconds / Rest x 10 seconds
Bent Over Rows (less awesome arm) x 20 seconds / Rest x 10 seconds

Squats (kettlebell racked with awesome arm) x 20 seconds / Rest x 10 seconds
Squats (kettlebell racked with less awesome arm) / Rest x 10 seconds

Bent Over Rows ( awesome arm) x 20 seconds / Rest x 10 seconds
Bent Over Rows (less awesome arm) x 20 seconds / Rest x 10 seconds

Tabata Circuit #3: Two Arm Kettlebell Swings and Prisoner Lunges

Kettlebell Swings x 20 seconds / Rest x 10 seconds
Prisoner Lunges (alternating legs) x 20 seconds / Rest x 10 seconds

Kettlebell Swings x 20 seconds / Rest x 10 seconds
Prisoner Lunges (alternating legs) x 20 seconds / Rest x 10 seconds

Kettlebell Swings x 20 seconds / Rest x 10 seconds
Prisoner Lunges (alternating legs) x 20 seconds / Rest x 10 seconds

Kettlebell Swings x 20 seconds / Rest x 10 seconds
Prisoner Lunges (alternating legs) x 20 seconds / Rest x 10 seconds

Tabata Circuit #4: Plank and Bridge

Single Leg Bridge (awesome leg) x 20 seconds / Rest x 10 seconds
Plank x 20 seconds / Rest x 10 seconds

Single Leg Bridge (less awesome leg) x 20 seconds / Rest x 10 seconds
Plank x 20 seconds / Rest x 10 seconds

Single Leg Bridge (awesome leg) x 20 seconds / Rest x 10 seconds
Plank x 20 seconds / Rest x 10 seconds

Single Leg Bridge (less awesome leg) x 20 seconds / Rest x 10 seconds
Plank x 20 seconds / Rest x 10 seconds

Do As Many As You Can With Perfect Form

Each Tabata Circuit is eight 20 second work sets with 10 seconds rest is 4:00 long.  You'll rest an extra minute between each Tabata Circuit.

#1 Rule of Kettlebell Training: 

If you can't do it with perfect form, don't do it at all. 
This is kettlebell training, not jazzercise.

It's ok to rest more if you need to. 

This is an intermediate fat loss circuit.  My advanced class kettlebell boot campers might do snatches instead of swings, or use two kettlebells for swings. 

My beginner kettlebell boot campers might do romanian deadlifts instead of swings.

This is just one possible option.  But given how much we've been talking about kettlebells and fat loss lately, I thought it would be cool to show you what a really powerful kettlebell fat loss workout looks like when it's done right.

21_Kettlebell_Swing_Day_Challenge_Download (1)P.S. If you liked this workout, you might really dig 21 days of workouts like this, some easier, some harder, put together in a smart, cohesive fat loss program.

The 21 Day Kettlebell Swing Challenge is three weeks you'll spend with the most powerful fat loss movement there is: the kettlebell swing.

And it's under $10



 

 

 

 

By Josh Hillis

RKC2 Kettlebell Instructor, CPT, PES,
Z-Movement Reeducation Specialist, Integrative Movement Specialist

 

 

Josh is the author of the ever-popular fat loss e-book: The Stubborn Seven Pounds

 

 

 

 

"I went from a size 14 to a size 4.  I'm leaner than I was in high school." -Paige Gaynor

Comments

Atoopfitness

I tried and enjoyed this workout last night. I think anyone who lives anywhere rainy and cold like I do should have a good selection of indoor fat loss options that do not require a gym.

The only thing I think I would add is the note for other viewers that Tabata intervals also require that you go "full out" during each work period. Don't pace yourself.

Workouts for Women

I followed this to a tee and got a great workout. Thanks a bunch. My trainer was surprised. It's all about muscle confusion.

Josh Hillis

Glad you liked it Atoopfitness! And awesome point about cranking full out each interval!

Workouts for Women I'm glad you liked it! While it may look like "muscle confusion", it actually fits the same pattern that all of my workouts do: Push/Pull/Squat/Hip Extension. (the kettlebell swings are the hip extension). So while the variables of the workout change on a regular basis, the movements are pattern.

Melamalie.wordpress.com

Just finished this workout. Josh, you're a crazy man. I love it!

Once every two weeks I do what I call, for lack of a better term, "weighted intervals", which means, pretty much, "do whatever you want - just make sure it's heavy and fast!" This workout is going to show up there a lot!

Account Deleted

I would like to lose a lot of fat in a short period of time. Help me do so safely and effectively!


http://www.fatlossforwomen.net

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