A pair of kettlebells and a patch of floor are all you need for this high-intensity mini circuit that will send your metabolism into overdrive.

If you want to make big progress in a short time, take on this 10-minute kettlebell blast. Using two kettlebells increases the load and therefore the training stimulus of the exercises.

The squat to overhead press is a thoroughly demanding exercise, because you move the weights through a big range of motion, which also makes it good for fat loss.

The press-up renegade row, meanwhile, will work your entire upper body while sculpting your abs.

HOW TO:

  • Do 40 secs of the squat to overhead press, followed by 40 secs of the press-up to renegade rows, then rest for 40 secs.
  • Repeat this mini circuit 6 to 10 times – depending on how brave you’re feeling.

home kettlebell circuit for fat loss Men's Fitness UK

home kettlebell circuit for fat loss Men's Fitness UK

1a. Squat to Overhead Press

Muscles Worked: glutes, quads, core, shoulders, forearms

  • Hold a kettlebell in each hand at shoulder height, then squat down by simultaneously bending at the hips and the knees.
  • Keep your torso upright and don’t let your knees come inwards as you lower.
  • Power back up to the start, then press both kettlebells directly overhead.
  • Return the weights under control to the start, then go straight into the next squat.

home kettlebell circuit for fat loss Men's Fitness UK

home kettlebell circuit for fat loss Men's Fitness UK

1b. Press-Up to Renegade Row

Muscles Worked: core, pecs, lats, biceps, forearms, quads

  • Start in a press-up position with your hands on the kettlebell handles.
  • Perform a press-up, taking advantage of the increased range of motion, then row one kettlebell up to your side, leading with your elbow and minimising torso rotation.
  • Lower the weight back to the floor and repeat on the other side. That’s one rep.
  • Perform as many reps as you can in the 40 secs.
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