Simple Fat Burning Workouts With A Kettlebell

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In my last kettlebell blog post I wrote about simple, hard work for maximum results. In order to burn fat and increase your metabolic rate long after your work out I recommend exercise drills that cause systemic fatigue. What this means is exercises that make your heart rate increase dramatically and cause lactic acid build up in your whole body.

To do this with a kettlebell you can do a circuit of movements keeping the reps for each exercise low 3-5, but go through at least 5 exercises in the circuit. Another method is to take one or two compound movements (full body) and do them for an extended period of time. In each case you should rest when you have to, but start the next set before you have fully caught your breath. This way with each set you will be digging deeper and deeper into your energy reserves and eventually be unable to continue. When you are lying on the ground trying to catch your breath and wondering if you might die then the workout is complete (only work this hard if your doctor feels you are up to it, use your common sense).

Work outs this difficult can be done everyday but they must be short. 30-45 minutes max if you are training daily. The metabolic effects of training to daily full body failure are incredible! You will lose body fat like you won't believe. When I first picked up a kettlebell I lost about 15 pounds of fat in two weeks!

Below is a very simple drill done for time instead of reps that will burn body fat, improve conditioning, and increase athleticism all at once.