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5 Minute Fat Burning Kettlebell Workout
Fitness | September 27, 2013
Hi guys, I am back with another awesome mini exercise routine, and this time we’re doing 5 minute fat burning kettlebell workout! I’ve been telling you guys all along that the best way to keep yourself in shape without going through the stress of falling off of the wagon and then trying to jump back on while it’s almost out of your reach, is to stay consistent. That’s when these mini workouts come handy, because it doesn’t matter how long your workout is. What matters is if it’s effective and if you feel better afterwords. I have for you and awesome routine that will wipe you out in only 5 minutes, so check it out:
I have made a commitment to daily exercise no matter what is going on in my life. It keeps me grounded and gives me a sense of certainty, just like my other rituals. I use exercise to cope better with difficult situations in positive way. I use fitness as an escape, since I am not a good painter, singer, guitar player, etc. Let’s put it this way, I’m not an artist, so my only escape is exercise and books. It’s great to have your own habits, because it makes you who you are and if you are certain about who you are, it gives you more confidence.
If you are having a hard time staying consistent with your workouts, take a pan and paper and write down who do you want to be. Don’t write what do you have to do every day. It’s far more effective if you can imagine yourself as a certain person, and trust me you can be whoever you want to be. You can decide to be more happy, calm, passionate, or disciplined. I suggest that you start with disciplined 🙂 It could be like this: “I am a disciplined person, and I am committed to daily exercise no matter what is going on in my life, because this is who I am and nothing can change that. ” And remember like I said before, you don’t need to do full 15-20 minute workouts every day. You can always do even just 3 minutes of kettlebell swings, jump lunges, burpees, snatches, or anything that will get your heart rate up and work your entire body. You can do different stretches throughout the day whenever you have a minute. It’s all just about focus and commitment.
I hope you’ll enjoy this routine and I’ll post some photos from Las Vegas this weekend 🙂
Zuzka.
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
This is timing for me today. I didn’t do anything yet because my hamstring is so sore. Even hard to walk. After I did our ZWOW 86, I did weight lifting too. I’ll do.
Private Member |
How many pound have your kettlebelt ? Thanks
Private Member |
I love these short workouts. I like doing them when I first get out of bed to get me motivated for the day and my longer workouts. As always, your awesome Zuz. 🙂
Private Member |
Hello Zuzka!
I’ve been doing kettlebell swings every other day for the last 2 weeks and my hamstrings are super tight. I stretch afterwards and even use my foam roller. Is this normal and what can I do to relieve this tightness.
Private Member |
Laury,
Take a break from kettlebell swings. I know that sounds simple, but most solutions are. I’m a physical therapist, and you are overtraining. You will have a hamstring strain/tear if you keep this tempo up. Also, get a good long warm-up before you workout. But mostly, give kb swings a week off. Then only do them twice a week.
Private Member |
Hi Zuzka,
just want to send some love <3
thanks für theses short mini-workouts – great to start the day with… and if there's "no" time for longer routines!
greetings from Austria.
Private Member |
Hi ! I practice KB for 2 years now, and will greatly recommend to start with low weight (like a 4kg or 6kg) before increasing. Technic is really important or you may seriously injury yourself. This is my advice. KB Snatch, cleans are not easy to do at first and you’ll need to train quite a lot before being at ease with the moves, so better take lighter than heavier and then hurt yourself.
Private Member |
Great advice Stephanie….. it’s not worth an injury to use too much weight before you ready…. technique is king.
Private Member |
Oh, I have ordered 8kg KBs. Maybe I should not start with that weight though..?
Private Member |
I’ve trained w/Pavel since 2000. RKC in 2002 – I say use the heavier KB IF you can have proper technique, I have observed comrades using lighter KB’s many times allows them to have poor technique because the bell IS lighter. Heavier bells require precise technique, hence the saying “you cannot lie to a heavy Kettlebell”
P.S. don’t use padding when performing snatches (or any other KB exercises) – they only allow you to get away w/ poor technique, snatches performed correctly will NOT bang your wrist.
Private Member |
Great post Zuska, and exactly what I needed to get me out of bad and putting in my 10 minutes this morning. Thank you!
Private Member |
What kind of thorough warm up would you suggest before the Jump Rope workouts and before the short 3 – 5 minute workouts that you have on your YOUTube channel??
Thanks.
ka
Private Member |
I like your idea of being whoever you want to be. When I read it I thought you meant an example of “someone” and thought “I only want to be me”. So when you pointed out the characteristics of who you want to be and not “who” you want to be, well that really did it for me!
Great article!!!!
Private Member |
Thank you so much for this post! The message is spot on and is transferable to anyone interested in maintaining or improving themselves in any way.