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A 15-Minute Kettlebell Workout For Weight Loss

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Want to lose that stubborn last couple of kilos around your middle? Then reach for a kettlebell and start swinging. “With just one item of kit there are so many things you can do, including high-rep fat loss workouts and lower-rep strength sessions,” says kettlebell king Ashton Turner, co-founder of London’s Evolve353 gym (opens in new tab). “They’re good for developing hip hinge power, which is useful for athletic power creation without the injury risk associated with the deadlift.”

This six-move workout has been designed to get you moving and looking like an athlete. You work in all three planes of motion, improving your movement, while also torching calories and shedding body fat. Oh, and it only takes 15 minutes so you can easily squeeze it into a lunchtime session.

How to do the workout

Do the six kettlebell exercises in order, sticking to the reps detailed, without resting until you finish all the reps of the sixth and final move of the circuit. Rest for two minutes, then repeat the circuit. Do three circuits in total. As you progress you can add another circuit.

Swing

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Reps 10 Rest 0sec

Hold the kettlebell in two hands and swing it back between your legs, hingeing at the hips with minimal knee bend. Powerfully move your hips forwards to straighten up and use the hip thrust power, not your arms, to raise the weight.

Clean

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Reps 5 each side Rest 0sec

Swing the kettlebell between your legs and drive the hips forwards. Once the bell passes stomach height, draw your elbow back and slide your hand under and around the bell to catch it in the “rack” position, then lower the bell in an arc to repeat the move.

Press

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Reps 5 each side Rest 0sec

Start in the rack position with the kettlebell at shoulder height and your elbow tucked in to your side for support. Press the weight directly overhead, using the most efficient path possible to reduce stress on your shoulder joint.

Snatch

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Reps 5 each side Rest 0sec

Swing the bell between your legs, then drive forwards with your hips to swing it up in an arc. When the bell gets to just below chest height, being your elbow back and slide your hand under and around the kettlebell while using its momentum to end with it overhead.

Windmill

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Reps 5 each side Rest 0sec

Start with the kettlebell above your head and your feet wider than shoulder-width apart. Your weight distribution should be biased towards the side that’s holding the bell. Keeping your eyes on the bell, lower your torso until your hand touches the floor.

6 Plank drag

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Reps 10 each side Rest 2min

Get into a straight-arm plank position with your body in a straight line from head to heels and position a kettlebell to one side of your body. Reach under your torso to drag the bell across to the other side. Switch sides and repeat the move.