30 Minute Kettlebell Workout: 20-15-10-5
Consistency is key when it comes to health and fat loss. For many people there aren’t enough hours in the day but that doesn’t mean you can’t do..SOMETHING to make you sweat.
I love this kettlebell circuit because it’s brutally effective but can be scaled to be challenging for any individual whether they have a tons of experience or if they have only mastered the basics.
Aside from being a full body workout, what makes this circuit so powerful for fat loss is its inefficiency. Pairing standing exercises with floor exercises in succession makes the trainee continually have to get up and down off the floor. Not only is this good for an extra calorie burn but the ability to “get up” is a skill aging adults should work to maintain in order to avoid disability in the late years of life.
When I’m short on time I’ll do this circuit as many times as possible in 30 minutes, using the same size kettlebell for each exercise.
20 Swings
15 Push-Ups
10 Squats
5 Turkish Get Ups Each Side
Rest as needed and repeat for 30 minutes.
Density circuits like this should be self-limiting so you should rest as much as you need to maintain perfect form on the exercises. The weight that you use for the get-up should also be the weight you use for the swing and the squat. As the weeks go by and you become more fit compete against yourself and see if you can get more work done in the same amount of time.