Quick Time
Quick Single KB Workout is ideal if you only have 20-25 mins to train. Want an efficient full body workout and a good fat burning hit along with it, while maintaining muscle? NO PROBLEM!
Only catch is that you need to be proficient with KB Swings, and have done them recently (If not watch the KB Swings video by clicking here and practice it before trying this Workout). If you fit the bill, then this workout combines KB Swings, Goblet Squats and Push-ups and gives your body a thorough workout. Getting up and down to the ground while transitioning from Push-ups to the KB Swings is the x factor which adds the extra calorie burning hit this workout provides.
Notes:
We recommend that guys use at least a 24 kg Kettlebell and girls use at least a 16 kg Kettlebell. But please lighten up if you need to. It’s still very effective at lighter weights.
Program duration:
This can be a one-off workout or a challenge workout you use every couple of weeks.
Don’t let this simple workout fool you. If you push yourself and use the appropriate weight, you will appreciate its value. By the end you would have done 1000 swings, 55 goblet squats and 55 push-ups all in 20 mins!
Talk about return on investment!
Check out some of our other Bodyweight Workouts
Nutrition
Eating healthy does not have to be difficult. Check out our recipes section for inspiration to eating healthy. Click here to learn the basics of eating healthy.
If you want to be a bit more serious with your nutrition, calculate your calorie level based on your goals using this calculator. Then read this quick article on Advanced nutrition and tracking to learn how to stay on track.
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