Kettlebell Calorie Burner

Posted: April 15, 2013

If you are looking for a workout that burns calories, pick up a kettlebell. Because of the power it takes to swing a kettlebell, you will be using muscles from your legs and glutes to your beating heart! When I say swinging a kettlebell, I am not referring to the 10 lb ones they sell at Target. I’m talking about something with a bit of weight to it. In our gym, the lightest Kettlebell that my girls start with is 8kg. Right around 18 lbs. Since the kettlebell swing is the most basic of all kettlebell moves, this is the movement we will be using for this workout.  Using kettlebell swings, bodywieght squats, and push ups, get ready to get sweaty!Takes right around 30 minutes, and that is all you will be able to do if you pick a kettlebell heavy enough. I used the 14 kb. kettlebell. This workout will have you breathing hard, sweating a lot, and pushing yourself to make it to the last rep. A workout like this done 3 times a week is how you will burn calories and get stronger.

Warm up with jumping jacks, arm circles, neck rolls, and lunges for about 5 minutes.

Here is the workout. It is done in one continuous pattern with as little rest as you need to go right into the next set.

20 Kettlebell Swings
20 Bodyweight Squats
5 Push Ups

19 Kettlebell Swings
19 Bodyweight Squats
5 Push Ups

18 Kettlebell Swings
18 Bodyweight Squats
5 Push Ups

17 Kettlebell Swings
17 Bodyweight Squats
5 Push Ups

All the way down to 1 Swing, 1 Bodyweight Squat and 5 last Push ups.

I guarantee that this workout will not only kick your butt, this workout will increase your endurance, your strength and get your body in rock hard shape. Don’t forget, no light kettlebells here. The intensity comes from the swing…..all the way down to 1. Kind of fun to count backwards in a workout. Makes you really push to get to that last rep!

The countdown is here…..warm weather, hot bodies, and fresh air. A lot to look forward to when you are in shape.

Keep checking in on tips for nutrition, and workouts to be lean, strong and fit. Scroll down for more posts, and please share this if you like it!

Searching and Sharing ways for us to achieve optimal health,


“Like” me on Facebook at Constant Energy Fitness

Privacy Policy