7 Minute Kettlebell Workout Routine (Burn Fat & Get Toned)

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Kettlebells have a big advantage over dumbbells and other weights.

That is, you don’t need a wide range of weight increments to actually create a powerful workout with them. For women, a 8 kilo kettlebell will do the trick.

You don’t need to go heavier than that.

For this 7 minute kettlebell exercise routine you’re going to burn tons of calories and tone your whole body.

The Kettlebell workout routine overview

This workout only has three exercises that you would be doing.

Each are designed to hit every area of your body for maximum benefit. The rest time will be short, to increase intensity and calorie burn.

Make sure to get the stopwatch as this is a timed workout.

You will rest no more than 20 seconds in between each sets. The amount of sets for each workout will be shown on the chart below.

So let’s get started!🏁

1. High Pull

With this workout you’re going to hit your upper and lower body simultaneously.

It’s a complete full body workout that will take you out of your comfort zone.

Kettlebell Workout Routine

How to do it

  • Stand shoulder-width apart holding the kettlebell with both hands below your pelvic area.
  • Now you’re going to slowly squat down until the kettlebell touches the ground and hold for one second.
  • Then you’re going to do an explosive move upwards while pulling the kettlebell up to your chest.
  • Return to position A and repeat.
2. Squat clean press

Your upper body strength will be challenged with this workout.

All of these workouts are compound exercises. This means they are a combination of different moves.

These type of workouts give you the best calorie burn in the shortest time.

How to do it

  • Start in a squat position holding the kettlebell with your left hand touching the ground.
  • Now raise your body while lifting the kettlebell slightly above your shoulder.
  • Then you’re going to extend your left hand straight upwards still holding the kettlebell as shown in position C.
  • Now slowly return to position A and repeat.
3. The kettlebell swing

Absolutely one of the most common workouts to do with the kettlebell.

It’s quite fun to do.😉

And during the fun you’re toning your whole body and burning calories.

Note: when you’re doing this work make sure to hold the kettlebell as tight as possible, so that it doesn’t swing out of your hand.

KETTLEBELL-SWING

How to do it

  • Stand shoulder-width apart holding the kettlebell below your pelvic area.
  • Slightly bend your knees while swinging the kettlebell backwards between your legs then forward as high as possible as shown in the image above.
  • Slowly build up the momentum, don’t go too fast. Try to keep it at a moderate pace.
THE 7 MINUTE KETTLEBELL WORKOUT ROUTINE CHART

The kettlebell workout frequency

This is still considered strength training as you’re using weight.

Therefore, you shouldn’t be doing this workout every single day. Your muscles will need time to recover and repair.

3-4 a week is perfect for these type of workouts and you can even add it to other HIIT/Cardio routines for maximum burn.

Why you should start doing kettlebell workouts more often

It’s a combo between strength training and cardio

We have talked about how strength training can help you reach your ideal body when you combine it with proper cardio routines.

The big debate right now is which one is better.

Well it doesn’t matter.

Just combine both of them and get the best of both worlds.

It’s perfect for busy people

Time is very valuable.

Not everyone has huge amounts of time to dedicate to workout routines during the week.

Therefore, doing kettlebell workouts is one of the ultimate ways to guarantee maximum calorie burn in the quickest time possible.

It’s hard when you’re busy and you have to try to squeeze cardio, strength and flexibility training into your busy schedule.

But you can fix that by using this kettlebell workout when you’re pressed for time.

It will challenge your body in every variation from cardio, strength, stability and flexibility.

It’s very different from barbells and dumbbells

If you’ve used any of those weights before you’ll notice the difference immediately.

For some reason the kettlebell recruits more stabilizer muscles and work them during motion.

This is as a result of the off center design of the kettlebell.[1]

The thing with dumbbells and barbells is that they don’t hit the stabilizing muscles as much as the kettlebell.

It isn’t bodybuilding

Don’t get it confused with the typical strength training.

The big difference is kettlebell focuses mainly on movements and not muscles.

It’s functional training that improves mobility and stability of your whole body.

Combining all of these factors provide sufficient calorie burn to increase fat loss.

And it’s quite fun to do

One of the main reasons why we create different workouts every week is to give you guys variety.

Workouts can become boring, let’s not sugarcoat it.

Even for the experienced athlete down to the average person. You have to change things up to keep it interesting.

Kettlebell training is very quick and quite fun to do which is why you should invest in one.

Try this fat-burning Kettlebell exercise routine!

Our bodies can become very accustomed to certain type of routines.

So taking it out of its comfort zones will give you a big advantage.

Always try to take your body to the next level.

Whether you want to lose weight or just build lean body, this workout routine is a perfect addition for maximum results.

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Kim Nyuem
Lead editor here at Femniqe and a fitness addict that find blueberries irresistible! 🙂