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Kettlebell Daily Fat Burning Workout

Posted Aug 24 2008 5:48pm

Today's Russian Kettlebell workout was fun and short. After taking Saturday and Sunday off of training (I went to Banff for some hiking and drinking) I was ready to get in a short, snappy workout today to improve mobility and burn fat. I am trying really improve my hip mobility while at the same time elevate my metabolism dramatically all with 45 minutes. Needless to say that does not leave a lot of time for breathers so this training session was done at a very fast pace.

  • Mobility, 10 minutes of dynamic flexibility drills (twists, lunges, squats, etc)
  • Jumping Jack, push-up, sit-up circuit 3 x 10
  • Kettlebell swings 20 reps
  • Ab Wheel roll outs 10 reps
  • Kettlebell swings 20 reps
  • Ab Wheel roll outs 6 reps
  • Kettlebell swings 20 reps
  • Ab Wheel roll outs 6 reps
  • Kettlebell cleans 10 reps each side
  • Inchworm 5 reps
  • Kettlebell cleans 10 reps each side
  • Inchworm 2 reps
  • Kettlebell snatch 10 reps each side
  • Reverse lunge 20 reps
  • Kettlebell snatch 10 reps each side
  • Reverse lunge 20 reps
  • Kettlebell High Pulls 10 reps each side
  • Push-up planks 30 seconds
  • Kettlebell High Pulls 10 reps each side
  • Push-up planks 30 seconds
  • One legged kettlebell swings 10 reps each side
  • Body weight squats 20 reps
  • One legged kettlebell swings 10 reps each side
  • Body weight squats 20 reps
  • High Knees lifts 20 reps
  • Triceps push-ups 25 reps
  • Jumping lunges 10 reps each side

Total workout time was only about 45 minutes and I was breathing hard throughout, especially during the kettlebell snatches. I would catch my breath between each series of movements but always went straight from the kettlebell movement to the body weight exercise. For a crazy home gym workout, check out this great video below!

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