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Kettlebell Daily Workout for Fat Loss, 20 minutes to six pack abs!

Posted Aug 24 2008 9:49pm
As a former fat boy it is imperative for me to spend time doing fat burning routines in order to stay lean. As you may have guess from my blog title, I enjoy using Russian Kettlebells to burn fat and keep fit. I do all sorts of other training such as weight lifting and body weight exercises, but when it comes to fat loss it is hard to beat a solid half hour with a kettlebell or two!

For today's workout my only real focus was fat loss. As usual I spent about 15 minutes loosening up with my foam roller and mobility exercises before getting to the actual warm-up and workout.

Mobility, 15 minutes (I am very tight in the calves and hips)

Warm-up, 5 minutes

  • Push-up, sit-up, jumping jack circuit. 3 sets of 10 reps each.

Fat loss Routine

  • Kettlebell Swing, 30 reps
  • Inchworm, 10 reps
  • repeat for 20 minutes straight

Fun Stuff

  • Pump up the arms (gun show), hey we all need to indulge ourselves sometimes.

And that is it! All I did for the fat burning aspect of the training session was kettlebell swings and inchworms. The inchworm is a simple exercise where you start standing up, then reach down and touch your toes, then walk out with your hands while keeping your feet stationary and your legs straight. Walk your hands out as far as you can, ideally until you touch your nose to the ground all while keeping your core tight, then walk back up the toe touching position. This is a great exercise for the abs, the arms, the back and your hamstring flexibility.

The key to this fat burning is I did not stop for the entire 20 minutes, I was pouring sweat but could not stop. If you want to burn fat you have to work hard, no 70% heart rate crap! The other key to this little routine is that the exercises compliment each other perfectly. They are opposite movements so are good for keeping the body in balance. Give it a try and see if it is something to put into your routine now and then.

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