This Article is About
workout
jump squats
interval training
body stretch
pushups
kettlebells
high intensity
great shape
own pace
This 20 Minute Kettlebell Workout Will Kick Your Butt!
Join 1000's of Authors at StreetArticles Today!

This 20 Minute Kettlebell Workout Will Kick Your Butt!

I'm about to share with you a special 20 minute kettlebell workout that I recently tried in my kettlebell kickboxing class. It's for both men & women. It'll help you burn 200-300 calories. And after you're done, you'll be spent, tired, extremely sweaty and happy.

This workout is short, but it is also difficult. It's high intensity mixed with interval training. Before you get started, make sure you're properly stretched and warmed up. Do about 50 jumping jacks, followed by a full body stretch. this shouldn't take you longer than 5-10 minutes.

Now you're ready to get going. Begin by getting a kettlebell that isn't too heavy or light. Women should use a 10-20 lb kettleball whereas men can go anywhere from 10-30lbs. Either way the weight of the ball isn't as important as the workout itself as you're about to find out.

How it works:

Step 1: You will begin this workout with a 5 minute exercise. You will start with 20 kettlebell swings, then follow it up with 20 pushups. After this is done, do 18 swings, then 18 pushups, then 16 swings and 16 pushups. Keep going down the count by even numbers.

Continue this trend until you reach 0 swings and pushups or 5 minutes are up. Beginners should take things at their own pace and not try to beat the clock whereas intermediate and/or advanced users who are in good/great shape could try to challenge themselves. If you complete this workout within 5 minutes, you will have done 110 swings & 110 pushups.

Step 2: Take a 2 minute break.

Step 3: Now for 6 minutes you will complete 3 different workouts, 2 with kettlebells and 1 normal workout. Here are the workouts: Single hand swings for 20 seconds, followed by a 10 second break, then 20 second jump squats, followed by a 10 second break and finally sit ups with a kettlebell held at your chest level (preferably a 5-10lber) for 20 seconds.

Once 1 round is completed take a 10 second break, then repeat the round. You should complete about 3 rounds before reaching 6 minutes.

Step 4: Take a 2 minute break.

Step 5: For the last 5 minutes of this 20 minute kettlebell workout, you will do a "repeat" of the first 5 minute format, but one of the exercises will be different.

The exercises: 20 swings, 20 burpee sprawls, then 18 swings, 18 burpee sprawls. Do this until you reach 0 or the 5 minute timer runs out.

And there is your 20 minute workout! You will feel incredibly tired and fulfilled after it! This workout should be done once a week but if you're looking for faster results, you need to mix it up and use different kettlebell workouts.

Mixing up your training provides faster results. Different workouts work different muscle groups. If you're trying to get a full body workout, look no further than the kettlebell.

And ladies, this tool is by far one of the greatest for lean and beautiful results! If you need to get a sexy body, this will do it. And guess what? There's actually ways to get double the calorie burning results from a 20 minute workout (500 calories in 25 minutes). A program called Kettlebell Kickboxing does just that.


Street Talk

No comments present
You May Also Like
How Much Time Do Muscles Need to Rest After A Workout
How long should your muscles rest after a workout? Well, that depends on what you are training for. Are you training to have muscles and strength? Or are you training to have muscle mass. Generally speaking the abuse you put to a muscle will build resistance to the same type…
By: Denise Durband in  Health and Fitness  >  Build Muscle   Dec 26, 2011  
1
  Likes: 4

Best Workout Routine To Gain Muscle
Not all workouts are the same. Many claim to be the most amazing thing since Swedish pancakes, but really, how do you know if they’re the best. One way to look at it is how many muscle fibers are stimulated. As a general rule, the more muscle fibers that are…
By: lars anderson in  Health and Fitness  >  Build Muscle   Nov 28, 2011  
0
  Likes: 0

The 300 Workout For Women
300 may have been released a long time ago, but it's popularity is still very high as is it's popular subtopic: The 300 workout. But let's not forget the ladies in the movie! There weren't that many, but the women who did appear had incredible figures which came as a…
By:  in  Health and Fitness  >  Exercise   Jan 25, 2013  
0
  Likes: 1

Best Workout Routine To Build Muscle
What makes a weight lifting program the best workout routine to build muscle? There are some factors that are specific to triggering muscle growth. These factors will be in the routine if it claims to “be the best.” At the end of this article you will be armed with the…
By: lars anderson in  Health and Fitness  >  Build Muscle   Nov 28, 2011  
0
  Likes: 0

Kettlebell Workout DVD For Women
So here we are again and today I am talking about a Kettlebell workout DVD for women. That sounds like a bit of a mouthful but don't worry, it is probably the hardest thing you will have to read today. If you are here reading this, chances are it is…
By: Dom Wells in  Health and Fitness  >  Exercise   Jan 23, 2013  
9
  Likes: 11

Ectomorph Diet, How to Eat to Gain Muscle, Best Workout Routine to Gain Muscle
How does this sound to you? Go ahead and eat whatever junk you desire. Do you want to drink beer every night and not worry about getting fat? No problem! You can hit the desert table every night and consume all of the cheesecake and pudding you want. Oh but…
By: lars anderson in  Health and Fitness  >  Build Muscle   Nov 28, 2011  
1
  Likes: 0

Six Pack Abs Workout Routine Tips to Have Better Results
It has been a guy’s dream for a long time to mark his abdominal muscles. Hours are spent everyday in the gym trying to perform the perfect six pack abs workout routine. However, not everyone seems to get the same results and many people tend to be discouraged sooner or…
By: Juan Ignacio in  Recreation and Sports  >  Bodybuilding   Mar 09, 2012  
0
  Likes: 2

Your Shape Fitness Evolved Review – Can Your Workout Really Be Fun?
Among one of the first Kinect titles to be released was Your Shape Fitness Evolved. You will get some of the best exercises put together by experts in fitness. With action packed workouts and family friendly mini games who said working out is no fun? The exercises are put together…
By: Donald Cambridge in  Gaming  >  Video Game Reviews   May 18, 2011  
0
  Likes: 0

Zumba Exercise Dvd's And Workout
Zumba exercise DVD’s have become the easiest workouts to grasp. You don't require any background in dance or fitness to begin with. In case you plan to teach, you will probably find that routines are an extremely easy task to develop when you are in the groove. Making the essential…
By: Brianp68 in  Health and Fitness  >  Weight Loss   Dec 04, 2012  
2
  Likes: 1

A Journey With Exercise - Path to Workout Freedom
In this article I am going to talk about exercise and fitness. Now if you were like me then this article is definitely for you. Many people are maybe asking, 'What are you talking about ?'. Therefore to answer that question let me take you back on my road with…
By: Lorean de Vries in  Health and Fitness  >  Weight Loss   May 21, 2012  
1
  Likes: 2

Best Workout for Abs
There are lots of different ideas and theories out there regarding what the absolute best workout for abs really is. Some say that you can get abs just by what you eat and others say you have to do several hundred crunches to get your abdominals to respond. It is…
By: Chip Paulson in  Health and Fitness  >  Build Muscle   Aug 02, 2013  
4
  Likes: 2

Kickboxing Calorie Burning Workout
Do you really want a workout that delivers on the hype? Well look no further than a real kickboxing calorie burner workout. What do I mean by a “Real Kickboxing Workout”? Well have a good look around the fitness and workout world. You will see loads of stuff people call…
By: Peter Wilson in  Recreation and Sports  >  Martial Arts   Aug 03, 2011  
0
  Likes: 0

Lower Stomach Workout for Women
Even though nowadays there is a vast range of equipment for lower stomach workout for women, the average woman does not do enough of the right exercises. Normally the back and lower stomach muscles tend to get weaker with age and therefore need to be taken care of properly. When…
By: JULIE5 in  Health and Fitness  >  Personal Training   Jan 18, 2012  
0
  Likes: 1

Basketball Workout Drills
In order to become a great player your must have great work ethics. Your work ethic depends on your basketball workout drills. Your workout drills are the back bone to your success. You must work and get your weakness strong and your strengths stronger. Every level that you go up.…
By: Antawaun in  Recreation and Sports  >  Basketball   Feb 06, 2012  
0
  Likes: 0

Stretching the Truth A Little Bit: The Truth About Stretching Before And After Your Workout
We have all heard it repeated time and time again. You have to stretch before you run or jog with some trainers telling you that you should stretch before you take a walk that is longer than around the block. But, stretching before your workout, especially the traditional, static stretches,…
By: amie nogrady in  Health and Fitness  >  Personal Training   Mar 19, 2012  
4
  Likes: 0

Article Views: 1166    Report this Article