If you want to shift your spare tyre, it’s sometimes tempting to over-complicate matters by trying to be too clever with your training. But as with most things in life, simplicity is the secret to getting real results. And that’s the case with this one-kit kettlebell circuit: one weight, five moves, unrivalled fat-burning potential. A kettlebell offers phenomenal fat-burning options that will get your muscles moving the way they were meant to – as one, for real-world functional strength. This circuit will help you move better and look great too.
This workout couldn’t be easier to follow, takes just 12 minutes, will send your heart rate soaring, and makes your body burn away fat stores for hours after you’ve taken off your trainers.
How it Works
This circuit starts with three multi-joint compound lifts to work your major muscle groups, especially your legs, glutes and core, and get your heart rate sky-high. Then come two unilateral (single-arm) moves to increase the workload on your shoulders, chest and arms with the aim of building lean muscle mass. The result? A bigger, stronger and leaner you.
Use a kettlebell that’s light enough for you to complete all reps of all moves with good form, but still heavy enough to provide a challenge. A 12kg bell is good for beginners, or 16kg if you’re more advanced. Do the five moves in order, sticking to the reps detailed. At the end of the circuit rest for 90sec, then repeat for a total of four circuits. For balanced gains, use your left arm to do the unilateral moves in circuits 1 and 3, and your right arm in circuits 2 and 4.
Drive your hips forwards to push the kettlebell off your body to start the swing. As you lower the bell, hinge at the hips by pushing your glutes back. When you feel a stretch in your hamstrings, drive your hips forward, allowing the kettlebell to rise to head height.
2. Goblet squat
Using both hands, hold the kettlebell by its handle in front of your chest, keeping your elbows tucked in close to your body. Keep your chest up as you lower into a squat, keeping your knees wide. Drive up to stand.
3. Alternating lunge with chest press
Reps 10 each side
Hold the bell by its handle close to your chest and take a big stride forwards into a lunge. Lower your back knee until it’s just off the floor and, as you do so, press the bell forwards so that your arms end up parallel with the floor. Reverse the move to the start. Alternate legs.
4. Clean and press
With the bell in one hand, swing it in a similar way as with the two-arm swing but as it passes eye level on the way up, draw your elbow into your body, bend your legs and “catch” the weight on the top of your forearm at shoulder height. Now drive up and punch the bell overhead. Complete all the reps with one arm, then swap sides in the next circuit.
5. One-arm swing
After the last clean and press, continue into the one-arm swing, driving your hips forwards to generate the momentum to raise the bell to eye level. Again, do all the reps with one arm then swap sides for the next circuit.