20 Minute Kettle Bell Training Session That Will Completely Melt Body Fat

Kettlebell training is an ancient Russian technique that has been used for training Olympians, soldiers and many different athletes. Here in the United States the Kettle bell is quickly becoming a very popular training tool, but this one should not lose steam like many of the fitness "fads" of the past.

Kettlebell training is an incredible workout because the using the bell requires all major (and minor) muscle groups to engage and fire rapidly. Movements require a dynamic hip snap, recruitment of all core muscles (the core includes hamstrings, glutes, lower back, abdominals, obliques, quadriceps and several other small movers). Here are the main reasons why kettle bell training is effective for optimal and rapid fat loss.

1. Kettle bell training uses all major muscles in the body
2. Training with kettle bells provides a dynamic action that requires and builds extreme core strength
3. Kettle bell training elevates the heart rate and engages more muscles that typical cardio training
4. Using all major muscles as well as pumping up the heart rate equals a higher caloric output
5. Training with kettle bells elevates the metabolism and this metabolic and strength style of training will burn fat up to 9 times faster than typical cardio or strength training

Here is a kettle bell training workout that will take you no longer than 20 minutes. This workout is a full body training session and will pump your heart rate up and leave you dripping in sweat in the conclusion.

You will complete five exercises in this circuit. Perform each exercise for 50 seconds, switching halfway through on the single side movements. Rest for 10 seconds between exercises and also rest 10 seconds between sets. The short rest time creates an efficient and heart pumping training session. Complete three to four sets, depending on your fitness levels. You want to ideally work your way up to four sets.

1. KB Swings ;

2. KB Snatch (one arm);

3. KB Overhead Press (one arm); 

4. KB Goblet Squat (bell held in front of you at chest level) ;

5. KB Windmill (one arm);

Be sure to perform a full dynamic warm up including squats, lunges, rotations, hamstring and hip mobility and foam rolling prior to your training. Stretch all major lower body muscles and also stretch your shoulders and chest.

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1-kettle bell swing  :

*You can do this movement, either with one hand or both hands. Stand with your feet slightly wider than shoulder width feet. Hold the kettlebell. If you holding with one hand, *keep your other hand on the other side of the balance.
*Contract your abs and push your hips back. Bend your knees and bring the KB between your legs. Invert pushing the hips forward movement.
*Use the momentum to swing the kettlebell with your arms and feet. Keep your abs tight and your arms straight. KB back, between the legs, simply push your hips back again.
*Remember that you only use the strength of his arms and shoulders to lift the kettlebell up. *The rocking motion is due from the momentum generated by the thrust of the hip.
Repeat if desired.

BOSU Dumbbell Chest Press :


Although a bicep curl targets the biceps, an easy way to add some abdominal injury which is standing on a bosu ball while exercising. Standing on a bosu ball requires the use of stabilizers in the abdominal muscles so you get a double benefit from this exercise. You make the loop in the usual way: simply curl the weights with his biceps. Be careful not to tilt the body or use your back to pull the bar.

Wrestling Lunges with weights :

Holding weights with your fingers while lunging from wrestling stance and walking or stationary depending on space.


lying leg thrusts:



step 1 :
Lie on the floor with his head and shoulders slightly off the ground

Step 2:
Place your hands - palm down - on the carpet for their hips

Step 3:
Raise both legs until they are 90 degrees to the ground

Step 4:
Slowly lower your legs until they are 45 degrees to the floor - do not go all the way to the floor you can



put pressure on your back

Step 5:
Raise both legs to 90 degrees position

Step 6:
Once the level of 90 degrees - no more - pushing hips ground. Repeat step 3.



shuttle sprints :




Start in your preferred position, run 10-15 yards, run backwards to starting position, and then repeat.