You’ve just got to the gym!  It’s 6 o’clock and Tom, Dick and Harry are all there curling in what should be your squat rack as well as every other Joe in your way.

Maybe you’re stuck for time and need to get home soon but desperately need to train. Or maybe it’s your lunch break and you want to be productive yet you only have 30mins!?

Well this is where I feel Kettlebells really come into their own! One bit of kit, an infinite number of exercises and you only need a tiny amount of space!

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Here I’ve created a metabolic circuit incorporating the use of kettlebells which allow you to get the maximum benefit.

PHA

The programme takes you through a lower body exercise into an upper body one; this is called a PHA or Peripheral Heart Action circuit!

The idea is to take all your blood to one area of the body, in this case your lower body, followed immediately with an upper body move.

This causes the blood that was in your legs to race back to your upper body making your heart work harder and beat faster! This really is a fantastic whole body exercise to really get you going!

Picking major compound exercises means we’re working more muscles, which in turn means we’re burning more calories and thus making the possibility of fat loss even greater!

“This workout isn’t for the faint hearted though because it’s hard and fast with minimal rest.  It’s going to push you to your limits!”

If you’re a beginner, start with just one kettlebell.  Do the shoulder presses and cleanse one side at a time. Or jump straight in with the workout shown with two kettlebells which will incorporate your trunk and core, making this truly a whole body workout .

Aim for 6 rounds first.  If you get there and you’re finding it easy go for 1-2 more sets. If that still doesn’t give you the challenge you crave, up the weight as you’ve obviously been going too easy on yourself!

20-30 mins and two kettlebells are all that’s needed for this fat-burning workout!

best kettlebell exercises_1

Kettlebell Workout

  EXERCISE

WEIGHT

REPS

SETS

TEMPO

REST

A1 Double Kettle Bell swings

30sec

6-8

X,X,X,X

N-A

A2 Double Kettle Bell shoulder press

30sec

6-8

3,0,1,0

N-A

A3 Double Kettle Bell Front Squat

30sec

6-8

3,0,1,0

N-A

A4 Gorilla Kettlebell Cleans

30sec

6-8

X,X,X,X

N-A

A5 Kettle Bell Burpee Press up

30sec

6-8

X,X,X,X

1min

X = denotes an explosive movement

First number = eccentric phase
Second = Pause at bottom
Third = Concentric
Fourth = Pause at top

Dig in with this new quick workout and take yourself even closer to that goal of yours!!

If you really enjoyed this workout head down to my Facebook page HERE and give me your thoughts and maybe your requests for more of what you would like to see!!

From Will, that guy laughing at people waiting for equipment as he holds his kettlebells

Get PRIMAL, Be Happy!

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