9 Kettlebell Exercises to Burn Fat

A kettlebell workout is a sure way to torch calories – and fast! According to the American Council on Exercise, the average person burns 400 calories in a 20-minute kettlebell workout. We’ve asked World Kettlebell Club certified trainer and co-founder of the Cross Train Method David Schenk to put together a workout that will burn the most calories in the shortest period of time. This total body workout will get you squatting, pressing and pulling in functional ways that will enhance real life activities. Try doing these exercises with a Tabata interval timer (8 sets of 20 second sprints with 10 seconds rest in between) for a super fat-blasting routine.

1) Goblet Squats
goblet-squat

This is a great exercise to hit all of the major muscle groups in your legs, especially your quads.

Hold the kettlebell by the handles, and stand with your feet a little wider than shoulder width apart. Squat down until your hips are parallel to your knees and your elbows are inside your knees while maintaining an upright posture. Then stand back up and repeat.

2) Thruster
thruster-kettlebell

This exercise is a total body movement that is a progression of the goblet squat. This move will result in improved cardio, as well as increased strength in quads, glutes, shoulders and arms.

Hold the kettlebell by the handle with both hands, keeping it close to your body and near your sternum. With your back flat and your weight evenly distributed throughout your feet, squat down until your elbows get close to your knees. As you straighten your legs to stand up, press the kettlebell overhead.

3) Turkish Get Up (Part 1)
turkish-get-up-1

This movement is a total body movement that will hit all the major muscle groups in your body, especially your core, legs and shoulders. Because this move is a bit more advanced, we are breaking it into two slides – so read them both before you try it.

Start off lying down on your back with your left leg straight and your right knee bent. Hold the kettlebell in your right hand. Keep your right hand pointed to the ceiling and your left arm by your side. You then use the strength in your core and in your right leg to drive yourself up to your left forearm. Next, you drive yourself up to your left hand as you lift your hips up high enough to plant your left knee all the way underneath your hips.

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