15 seconds work/15 seconds rest for 8 rounds at each couplet. Alternate between each exercise of each couplet. 1 minute rest after each round.
- Double KB Bent Over Row
- Double KB Swings
- DB Goblet Squats (heavy)
- DB Push Press (heavy)
Why Kettlebells Are King for Burning Calories
There’s a reason why so many people love kettlebell training—after all, who doesn’t want a total-body resistance and cardio workout that only takes half an hour? And even more surprising, an American Council on Exercise (ACE) study found that the average person can burn 400 calories in just 20 minutes with a kettlebell. That’s an amazing 20 calories a minute, or the equivalent of running a six-minute mile!
What makes the workout so effective, especially when compared with traditional weights like barbells or dumbbells? “You’re moving in different planes of movement,” says Laura Wilson, director of programming for ACE. “Instead of just going up and down, you’re going to move side to side and in and out, so it’s much more functional. It’s like you move in real life; kettlebells simulate that movement, unlike a dumbbell.”
As a result, Wilson says, you end up using more of your stabilizer muscles than in traditional weight training, which translates into an increased calorie burn and a killer workout for your core. All this makes kettlebell training not only great for weight loss but also for improving fitness level; an ACE study found that eight weeks of kettlebell training two times a week improved aerobic capacity by 15% and abdominal strength by 70 % in the participants. “You’re recruiting so many more muscles than you would with traditional training,” Wilson explains.