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Kettlebell Circuit Training for Fat Loss

When time is limited butt still want an effective weight loss workout that burns tons of calories and fat, try this six-minute metabolic training. It revs up your metabolism and creates the afterburn effect, so your body can keep burning calories 24-48 hours post workout.

 

Metabolic Circuit Training to Burn Calories and Lose Fat in Less Than 6 Minutes.

This 4 sets of 4 moves workout routine maximizes your fat-burning and heart busting benefits by combining cardio and resistance. This method of training is called metabolic circuit training and has been favored by athletic and strength coaches and personal trainers all around the world for years. 

The great news is metabolic circuit training is now spreading and widely adopted by general fitness seekers looking to scorch the most about of calories from a single workout.

The reason why metabolic training can incinerate a large quantity of calories and burn fat from this 5 minute workout is because it provides the benefit of after burn effect. 

Afterburn effect is when your body is set to burn fat both during and after your workout. Since metabolic training gets your body working hard during the workout, it has to work just as hard post workout to get back to it’s pre-exercise state. Because you are burning fat for a longer duration of time, you can get the maximum fat burning from 5-6 minutes of metabolic training than an average 50 minute workout.

 

How to perform this Kettlebell HIIT Workout: 

Perform each exercise back-to-back for 20 seconds and then quickly move to the next with no rest in between. Each round should be no more than 80 seconds. Example, 20 seconds Kettlebell swing followed by 20 seconds of Kettlebell squats, then 20 seconds of pushups, then finish with 20 seconds of medicine ball slams.

Perform each exercise back-to-back for 20 seconds and then quickly move to the next with no rest in between. Each round should be no more than 80 seconds. Example 20 seconds kettlebell swing followed by 20 seconds of kettlebell squats, then 20 seconds of push-ups, then finish with 20 seconds of medicine ball slams. 

Load: Choose a weight that you can easily do 12-15 reps with. 

Challenge: try to get 10 reps in each exercise with good form.

  • Exercise 1: Kettlebell Swing 20 seconds 10 reps 
  • Exercise 2: Kettlebell Squats 20 seconds 10 reps
  • Exercise 3: Push-Ups 20 seconds 10 reps 
  • Exercise 4: Medicine Ball Slams 20 seconds 10 reps.

Don't underestimate the power of HIIT workouts. It may be short, but its high intensity can make up the duration. HIIT (short for high intensity interval training) can not only burn calories, but also rev up your metabolisms and give you afterburn effect you need to lose weight and burn fat. 

 





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