Burn fat and build muscle with this full-body one-kettlebell workout.

Combined with a complex format – where you perform moves back to back without resting or setting the weight down – the best kettlebells are an unbeatable quick-fire fat-fighting solution. That’s why we’ve created this intensive one-kettlebell workout.

If you’re limited for time, space and equipment, this complex will guarantee a high-intensity session that burns fat and develops strength.

Each move in this complex flows into the next, allowing for quick transitions and progression of movement patterns. That means you’ll develop functional strength and increased mobility, while revving your metabolism and turning your entire body into a fat-burning furnace.

The one-kettlebell workout

  • Complete 8 reps of each exercise.
  • Do all 6 moves back to back, with no rest between moves.
  • At the end of the round, rest for 90 secs.
  • Repeat the circuit 3-4 times.

Kettlebell sumo deadlift

1. Kettlebell sumo deadlift

  • Hold the kettlebell with both hands and stand with your feet double shoulder-width apart.
  • Squat, keeping your chest up and back straight, until your thighs are at least horizontal.
  • Then drive back up.

Tip: Protect your lower back by keeping your legs wide, which also targets your inner thighs, glutes and hamstrings.

Kettlebell swing

2. Kettlebell swing

  • From standing, push the bell off your body to start the swing.
  • Lower the bell, hingeing at the hips by pushing your glutes back, but keep your chest up.
  • When you feel a stretch in your hamstrings, drive your hips forwards powerfully, keeping your feet flat on the floor and bringing the bell to head height.

Tip: To do a kettlebell swing, keep your head and neck neutral throughout by letting your eyeline move up and down in time with the movement of your chest.

Kettlebell snatch

3. Kettlebell snatch

  • Take one hand off the bell and bring it to your side for balance.
  • Continue to swing the bell in a similar way to the two-arm swing, but with more power to bring it higher.
  • Once it passes eye level, pull your elbow up and back and quickly punch up with your hand to catch the bell with a straight arm so it rests on the top of your forearm.
  • Complete all the reps on one arm, then switch. 

Tip: Don’t grip too tight with the swing. Allow the bell to rotate easily so it doesn’t smash into your forearm.

Kettlebell squat

4. Kettlebell goblet squat

  • Hold the kettlebell upside down, with your palms close together and elbows tucked in.
  • Keeping your back straight and chest up, lower into a deep squat.
  • Drive through your heels to stand.

Tip: Lead with your chest out of the bottom of the squat to ensure you don’t hunch your back.

Kettlebell jump squat

5. Kettlebell jump squat

  • Grab the kettlebell by the handles again, holding it between your legs with straight arms.
  • Lower into a squat, keeping your chest up, then drive up explosively.
  • Bend your knees to cushion your landing and continue into the next rep.

Tip: Make your landing as light as possible and slow down the lowering part of the move to work your hamstrings.

Kettlebell clean and press

6. Kettlebell clean and press

  • Take one hand off the bell again and swing it in a similar way to the snatch but this time, as it passes eye level, draw your elbow in to your body, bend your legs and catch the weight so it rests on the top of your forearm at shoulder height.
  • Drive up to stand and punch the bell overhead.
  • Complete all the reps on one arm, then switch.

Tip: Keep your thumbs pointed backwards as you press overhead so you don’t externally rotate your shoulders.

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