This 15-Minute, 6-Move Home Kettlebell Workout Is Perfect for a Gentle Return To Training

Short of time and space? This efficient kettlebell workout will sear calories and rev up your metabolism to score you swift weight loss in 15 minutes

By Edward LanePublished: 06 January 2021

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The principle of this workout is a simple one: stress the maximum muscle fibres in the minimum time to incinerate calories quickly. This workout uses compound lifts to hit every muscle group from all angles. Body fat has nowhere to hide. Alternate your arms with each rep and work through as many rounds as possible in 15 minutes, resting only as necessary to maintain good form. Work from the most mechanically and metabolically difficult movement to the least, but increase the reps as you go so you maintain the intensity throughout. Pick a kettlebell you could press overhead at least 15 times, then grit your teeth.

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Devil's Press: 6 Reps, Rest as Required

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Drop into a plank (a) for a burpee. As you get up and jump your feet forward, grab the bell in one hand. Push your hips forward, stand and use the momentum to swing it overhead (b). Reverse and repeat on the opposite side.

Snatch: 8 Reps, Rest as Required

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Cut out the burpee. Stand and hinge at the hips to hold the bell on the floor (a). Thrust your hips forward and your elbow up to fire the weight above your head (b). Lower to your shoulder, then the ground. Swap sides

Clean and Press: 10 Reps, Rest as Required

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From the same starting position (a), thrust your hips forward and rip the weight up to your shoulder (b), then press overhead (c). Reverse to the ground and swap sides.

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Clean: 12 Reps, Rest as Required

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As the reps go up, simplify the movement. Hold the 'bell on the floor (a). Thrust your hips forward, rip the weight up to your shoulder and control it there (b). Lower, swap sides and go again.

Goblet Squat: 14 Reps, Rest as Required

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Pick up the kettlebell and hold it with both of your hands it at chest level (a). Sit your hips back and sink into a squat (b). Keep your core tight and contract your glutes to stand back up and repeat.

Kettlebell Swing: 16 Reps, Rest as Required

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Finally, hold the weight with both hands by the handle between your legs. Hinge at the hips to kick the weight back behind you (a), then extend through your hips to swing the weight through and up (b). Control the pace before your next deal with the devil.

From: Men's Health UK