Quick Fat Loss Workouts Part 3 - Kettlebell Exercises For Busy Times

In this final installment of the quick workout series, I will be sharing workouts with you that you can do with kettlebells when you're short on time and need to do a full body workout.

Looking at the current scenario in the fitness industry, I guess that I can safely say that kettlebells are perceived as the "magical" tool that can help change your body and conditioning with quick workouts. You certainly do not expect to do 45 minutes of isolation exercises with kettlebells, do you? With a kettlebell, you will be looking forward to doing jerks, snatches, cleans, squats and other compound exercises which will give you more return, in less time. It's no wonder that kettlebells are probably the primary equipment to train with these days for most trainees!

Dare I say that kettlebell swings are probably the new "cardio" that you see trainees do in the gym instead of the old fashioned treadmill and bike. You have entire fat loss group sessions which use only the kettlebell and sometimes bodyweight exercises along with it. Clearly, using kettlebells for fat loss really works! So without further delay, let me share with you the fat loss workouts that you can do with a kettlebell when you're short on time!

Beginner Kettlebell Workout
Do the following circuit with a single kettlebell.

• 6 reps (each side) kettlebell press rest 30 seconds
  
• 10 reps (each side) kettlebell swings rest 30 seconds
  
• 8 reps (each side) kettlebell front squats rest 30 seconds
  
• Rest for 1-2 minutes and repeat for as many circuits as possible in 15-20 minutes

Intermediate Kettlebell Workout
Do the following circuit with a single kettlebell.

• 10 reps of kettlebell press (each side), 45-60 seconds jumping rope between each set and then 30-45 seconds rest and repeat.
  
  
• 10 reps of kettlebell snatch (each side), 45-60 seconds jumping rope between each set and then 30-45 seconds rest and repeat.
  
  
• 10 reps of kettlebell front squats (each side), 45-60 seconds jumping rope between each set and then 30-45 seconds rest and repeat.

Advanced Kettlebell Workout
Do the following circuit without letting kettlebell touch ground.

• 8-10 reps (each side) kettlebell around the body pass
  
• 8-10 reps (each side) kettlebell snatch
  
• 8-10 reps (each side) kettlebell around the body pass
  
• 8-10 reps (each side) kettlebell jerks
  
• 8-10 reps (each side) kettlebell around the body pass
  
• 8-10 reps (each side) kettlebell front squat
  
• 8-10 reps (each side) kettlebell around the body pass
  
• 8-10 reps (each side) kettlebell swings

Repeat the entire circuit another 2-3 times and enjoy the burn! Remember, do not keep the kettlebell down on the ground for the entire duration. Passing the kettlebell around the body is the "rest" portion of the circuit that you should take.

Another Option For Kettlebell Training
I guess this is as simple as it can get while getting the best workout. Take a kettlebell and do either the swings or the snatch for a full 10 minute set. You can change hands as many times as you want and you can also rest while holding the kettlebell, but do not let the kettlebell touch the ground during the entire 10 minutes.

So, there you have the final installment of the quick fat loss workouts series that I have shared with you. I hope that the workouts that I have covered will leave no reason for you to ever miss a workout if you are short on time. I would like to note, that in order to lose all the body fat that you really want to lose, it will be a long and tough journey. This journey will transform you into a new person when you reach your goal. However, it is essential that you have back up plans like the ones in this series on hand when things do not go exactly the way you want them to go.

So, try these quick fat loss workouts that I have shared with you in this series and let me know how they work out for you. Make sure to read my other articles in this series called Quick Fat Loss Workouts - Part 1 which covers bodyweight exercises and Quick Fat Loss Workouts - Part 2 which covers dumbbell exercises!

By Arnav Sarkar