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Circuit Training Fat Burning Workout using Kettlbell Swings

Posted Sep 22 2008 4:32pm
I attend a boot camp fitness class twice per week with my fiance. Training in a group atmosphere makes it a fun and social event but also forces us to work harder in a sort of competitive way. Anyways, in the boot camps we often do circuit training to ensure we burn fat and get the most training density possible in one hour. Now circuit training is nothing new but Marty, our instructor, put a really neat spin on a normal circuit training workout. He set up a normal routine of about 10 exercises (running, lifting, and body weight drills) but between each drill he added 10 kettlebell swings.

For those of you who don't know, kettlebell or dumbbell are an extremely effective fat burning drill because your entire body will fail at once instead of a single body part that forces you stop. Often it is your heart and lungs that make you put the weight down. I use high rep kettlebell swings to really burn fat on a regular basis.

Adding swings between each drill made our circuit training WAY more difficult. I am so used to circuits I almost never gas out but with kettlebell swings mixed in their I thought I was going to die! The workout looked something like this:

  • run 100m
  • 10 kettlebell swings
  • medecine ball throws
  • 10 kettlebell swings
  • lunges
  • 10 kettlebell swings
  • sandbag clean and press
  • 10 kettlebell swings
  • planks
  • 10 kettlebell swings
  • bosu ball jumps

This is all done without any rest and will work the entire body. Try adding kettlebell or dumbbell swings (if you don't have a kettlebell) to your workouts to burn even more fat and create a more challenging training session!
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