kettlebell workout

20 Minute Kettlebell Calorie Blasting Workout – Burn Fat and Build Lean Muscle

Kettlebell workouts are awesome! They are so efficient at burning fat, gaining muscle and toning up. This is a fat burning total body workout that will get you sweating as if you were doing cardio. It works the entire body in minimal amount of time, which makes it a great and convenient and go-to workout when you’re busy. You won’t always have time to workout your upper and lower-body separately. Total body workouts like this one maximize the calorie burn and make the workout more efficient at fat burning.

Benefits & Tips of This Workout

In just 20 minutes this kettlebell workout really kicked my butt. It worked my entire body in a very efficient way and a short amount of time. There are many benefits to kettlebell workouts and research has shown that you can burn up to 400 calories in just 20 minutes. It also reduces back, neck, and shoulder pain by strengthening your core and upper body muscles. If you’re new to kettlebell workouts, then I suggest you lift light at first. Get comfortable with the way you hold the weights in order to prevent injuries. There’s a lot of swinging motions involved when it comes to kettlebell workouts. Once you get more familiar with kettlebell workouts you can always lift heavier.

*Note: Even if you don’t have a kettlebell you can still do this workout with regular weights like I did in this routine.

Workout Structure

We have 5 different groups to go through. Each group contains 2 different exercises and will be repeated twice before we move on to the next group. Each interval lasts 45 seconds and we only get 10 seconds to move over to the next exercise. There’s no warm up or cool down included, make sure you do both by yourself.

Group 1

  • Alternating swings
  • Back lunge + arms out

Group 2

  • Swing squat
  • Alternating clean & press

Group 3

  • Windmill
  • Halo extensions

Group 4

  • Lunge rotation
  • Plank rows

Group 5

  • Windmill arm press (laying on the floor)
  • Side lunge with alternating arms

I hope you enjoyed this workout. Make sure to subscribe & share my channel with others so they can join as well. Thank you for working out with me!

Disclaimer: You should always consult your physician or other healthcare provider before changing or starting an exercise routine.

You hereby assume full responsibility for any and all injuries you incur exercising to these videos.

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