5 killer exercises to get your heart rate racing and your body pumping to burn fat, get fit and look ripped! If you want this HIIT (high intensity interval training) routine to work, you need to be willing to push yourself – resting and catching your breath after each individual exercise will make you feel better and make the routine seem easier, but you won’t benefit in the long run.
What you’ll need to complete this HIIT circuit –
A kettle bell (16kg or 20kg)
Some room
A stop watch or timer
Ideally you need to do each individual exercise for 30 seconds, but if you can handle it, set the time to 60 seconds per exercise – it’ll be worth it!
1 -Kettle Bell Swings
Select a kettle bell at a comfortable weight. The weight should be a challenge as anything too easy will not push you enough during the routine. For example; I am 5ft 9in tall, weigh 75kg and use a 20kg kettle bell.
HOW TO DO IT:
Stand with your feet just wider than shoulder width apart with the kettle bell resting on the floor, between your legs.
Keeping your back straight, bend at the knee and take hold of the kettle bell.
Swing the kettle bell forward until it is at eye level.
Remember to keep you arms straight.
Keep your back in a straight position – you shouldn’t bend / lean forward.
Thrust your hips forward and extend from the knee.
When in the upright position you are half way through the movement.
As the the kettle bell swings back, remember to reverse all the previous steps without the bell touching the floor.
When the kettle bell is between your legs again but not resting on the floor, repeat from step 3.
2 -Kettlebell Deadlift
The deadlift adds muscle to your hips, hamstrings, glutes, and back. It also ingrains a good hip-hinge—the process of bending forward at your hips while keeping your lower-back flat and bending your knees slightly—necessary in almost every kettlebell move.
HOW TO DO IT:
Stand shoulder-width apart with the kettlebell between your legs and the handle inline with the bony part of your ankles. Bend from hips and grab the kettlebell with both hands. Before you lift, your shins should be vertical, your back should be almost parallel with the ground, and your lower back should be flat.
Squeeze the handle hard, pull your shoulders backward, and crush your armpits. Lift the kettlebell by pushing through the ground, not by pulling up. Stand tall and squeeze your glutes at the top. On the way down, place the kettlebell at the same exact spot you lifted it from.
3 -Kettlebell Swing
The kettlebell swing is a fantastic exercise to strengthen your body and burn a ton of fat. It develops tremendous power in your hamstrings, glutes, and core, which will improve your other lifts like the squat and deadlift. It also crushes your lungs and blasts your metabolism because it repeats so quickly.
Adding the swing to your workout will absolutely improve your athleticism. It is, however, one of the most butchered exercises on Earth. Start with the kettlebell deadlift first—it will build a great foundation and teach good technique.
HOW TO DO IT:
Start in a deadlift position with the kettlebell a few feet in front of you. Then, hike the kettlebell back between your legs like a center in football and explosively drive your hips forward. Imagine propelling the kettlebell to a target in front of you.
Here are the two most common problems you’ll encounter:
1. “Squatting” the kettlebell swing. At the bottom of the swing, your torso is too upright and your knees are too far forward: it looks like a squat. This happens because you haven’t mastered the deadlift yet.
Work on your kettlebell deadlift and then retry the swing. Only bend your knees slightly.
2. Too much arms. Your arms should feel like noodles because it’s the hips that propel the movement. Instead, use a towel swing: wrap a towel around the kettlebell handle and grab the ends of the towel. Then, swing the kettlebell.
With a correct swing, the kettlebell should reach around the height of your belly button or chest, no higher.
4 - Kettlebell Lunge with Bicep Curl
This will engage you core and work on your balance as well as leg and arm strength.
HOW TO DO IT:
Hold the kettle bell in your right hand.
Lunge forward with your right leg until your knee is bent at almost 45 degrees.
Once in the lunge position, do one full bicep curl.
After the bicep curl, bring yourself back to the initial standing position.
This is one repetition – continue this full movement until the time is up.
Once the timer has elapsed, change sides and go again working on the opposite arm and leg.
Remember to always keep your back straight and to not bend or arch your back.
5 -Kettlebell Single-Arm Clean & Press
Again, working on your balance by engaging your core, this exercise is primarily about shoulder strength.
HOW TO DO IT:
Starting with the kettle bell on the floor, on the inside of your right leg.
Stand with your feet approx. shoulders width apart.
Bend at the knee and in a clean motion, bring the kettle up to you shoulder.
The final part of the exercise is to press the kettle bell above your head.
The aim is to complete part 1 and part 2 seamlessly.
Once you’ve completed the right side for the selected 30 or 60 seconds, swap side and start again.
You should always keep your back straight as before to prevent and straining or injury.
