Kettlebell Swings For Fat Loss: Cardio on Steroids

The Kettlebell Swing is hands down one of the best fat loss exercises around. Let’s quickly review the exercise first, and then we’ll combine it with a couple other elements for a killer fat-burning workout.

How To Do A Kettlebell Swing

One of the most important things to keep in mind when doing your swings is that the exercise is a hike pass and hip snap, not a squat and front raise. This is one of the most common mistakes and mis-perceptions of the kettlebell swing. Your arms should be loose like ropes to do their job; it’s a lower body driven exercise. For a more detailed description, see this article about the swing.
Now, to maximize the fat loss effects of the kettlebell swing (although just a few sets of swings on their own is a pretty darn good workout), we’re going to combine it with a few other simple exercises into the following circuit:
1. Run 1/4 mile (1 lap around a track)
2. 10 Burpees
3. 20 kettlebell swings
To get the most out of this workout, run the 1/4 mile fast. This isn’t a jog – it’s a sprint. You’ll get as much out of this workout as you put into it.
10 burpees are up next. Just in case you forgot, this is what a burpee looks like:
Finish with 20 swings. Repeat this circuit three times, resting as little as possible.
If your current cardio workouts lack intensity, add this one into the mix a couple of times a week to take your fat burning efforts to the next level! Also, if you liked this article, be sure to check out my kettlebell basics blog at to learn how kettlebell training can help you reach your fat loss goals in record time!  Click the link below to head over now:

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