You don't have a lot of time to work out. We get it. You don't need to spend hours at the gym to melt fat and build muscle. This workout proves it, and it's just two moves — kettlebell swings and burpees.
Because these exercises are so intense and physically demanding, and you're not resting one second, you'll end up burning 150 calories (100 calories for five minutes of kettlebell swings [1] and 50 calories for five minutes of burpees [2]*!)
Move quickly, paying close attention to proper form. If you don't stop, it should take around 10 minutes. Pump up some loud tunes, and let's go!
The Workout
Directions: Alternate between kettlebell swings and burpees following the rep pattern below.
Kettlebell swings [3]: 25-20-15-10-5
Burpees [4]: 5-10-15-20-25
Do 25 kettlebell swings, 5 burpees, 20 kettlebell swings, 10 burpees, and so on until you get to 5 kettlebell swings, 25 burpees.
Details for each exercise are below.
*All calculations are based on a 150-pound person.
Basic Burpee
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows then straightening back to plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
Kettlebell Swing
Choose the heaviest kettlebell weight you can use with correct form. For reference, I use a 26- or 35-pound kettlebell.
- Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down, and hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
- As you inhale, press into your feet and explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders. For a more advance version, swing the kettlebell up overhead.
- Exhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
- This counts as one rep.