By Andrew Gutman, Men's Journal
The best kettlebell workout to burn fat and get ripped? You’re looking at it. If you want to slash calories and get lean, this kettlebell circuit will help you get the results you’re looking for in only four moves. Which kettlebell weight should you aim for with this routine? You’ll need a kettlebell that’s 25 to 35 pounds, and you’ll complete a total of 10 rounds, with up to a minute-and-a-half of rest between the rounds. Whether you’re clocking time in the gym or doing an at-home workout, this full-body workout routine includes powerful moves like deadlifts, lunges, rows, and the alternating push press. Here’s how to do it.
- KETTLEBELL WEIGHT: 12 to 16 kg (25 to 35 lbs)
- NUMBER OF ROUNDS: 10
- REST BETWEEN ROUNDS: 90 seconds By the end of this complex, you’ll have completed 400 reps—netting massive calorie burn while moving in various planes of motion. Keep the intensity high, but don’t skimp on quality.
1
Explosive Deadlift
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| Explosive Deadlift |
Stand with hips shoulder-width apart, a kettlebell between legs. Hinge hips and grip kettlebell to start, then do an explosive deadlift, jumping as high as you can at the top. Land softly and reload for 1 rep. Do 10 reps.
2
Alternating Reverse Lunges With Halo
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| Alternating Reverse Lunge With Halo |
Hold a kettlebell upside down by the horns to start. Step back with left foot into a reverse lunge. Tap your knee to the ground, return to standing, and halo the kettlebell counterclock-wise. Repeat on the right side, rotating kettlebell clockwise, for 1 rep. Do 10 reps.
3
Ballistic Row
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| Ballistic Row |
Stand with feet shoulder-width apart, a kettlebell in right hand; hip hinge to start. Explosively pull right elbow back to a row; release the row, and when the handle is close to your belly, transfer kettlebell to left hand and perform a row with your left arm for 1 rep. Do 10 reps.
4
Alternating Push Pre
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| Alternating Push Press |
Stand, kettlebell racked in right hand. Bend knees slightly to start, then press through heels and explosively press kettlebell overhead, with wrist out at top. Return kettlebell to the rack position for 1 rep. Do 10 reps, then switch sides.
