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5 Minute Fat Burning Workout #79 - Kettlebell Swing
June 16, 2016 | 
Zuzka
Equipment for this workout:
Kettlebells
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
My all time favorite “weighted” exercise is Kettlebell Swing. If I had to choose only one exercise for shaping up my butt, and strengthening the posterior chain of muscles for the rest of my life, I would pick the kettlebell swing. It’s a low impact, high intensity dynamic move that raises up your heart rate, improving cardio, and working your back, glutes, hamstrings and core. Thank to it’s dynamic nature you can get an amazing workout in a very short period of time. There’s a great benefit in owning a kettlebell and having it handy at home, because if you don’t have the time to go to the gym, or for a run, or even do one of our full length ZGYM workouts, you can grab that little beast and whip through this workout in 5-7 minutes. Done. Your glutes will be instantly tighter, you’ll raise your metabolism enough to keep burning fat hours after this workout, and most importantly, you’re going to feel amazing, because the released endorphins are going to be through the roof!
I’m using my Beast for this workout which is a 44lb kettlebell. I used to do swings with my 26lbs but it’s no longer challenging for me. If your kettlebell feels too light for 20 consecutive swings, and you don’t have a heavier weight, you can increase the challenge by doing one arm kettlebell swing alternating arms.
I also tried to make this workout more fun by adding some ab focused plank exercises which will also help to remind you to keep your hips square during the swing. These two exercises are great to combine in a routine because they compliment each other very well.
I don’t use any music in my videos, so please play your favorite list of songs that motivate you to workout and have fun!!
Workout Breakdown
Time Challenge – Try to complete this workout in less than 5 minutes.
1. KB swing x 20 reps
2. Plank Row (bodyweight) to cross knee tuck x 10 alt.
3. KB swing x 20 reps
4. Plank side to side jump/ push up x 10 alt.
5. KB swing x 20
6. Plank side knee tuck twist x 10 alt.
7. KB swing x 20
8. Plank to Squat Jump x 10
9. KB Swing x 20
_______________
It took me 7 minutes and 14 seconds. Next time you do this workout try to beat my time and eventually try to complete this workout under 5 minutes.
Progress Tracker
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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 |
switzerland/, france
I watched video workout from the designer of your bra, and I didn’t like it at all. I am so grateful that you have no music, do intense workout, and straight to the point talking (or no talking…well, intensity rules it out,ha, ha). Thanks for being who you are….and kicking out butt today. Happy Friday.
It has been raining for a month now, pouring over our heads…so happy to leave in south of France this week-end to chase some drier, sunnier, warmer place (with some 12 min.Body workouts in my suitcase)
Private Member |
I prefer the lack of music too – it gets really annoying when you repeat a workout and have to listen to the same music each time! I think it also dictates pace, rather than working at your own pace. Have a good holiday!
Private Member |
Added to favourites! Did this after Slide #1. Changed some of the planks to pregnancy-friendly versions. 20kg KB. 50 cals, HR147/163.
Private Member |
Nadia you’re my spirit animal!
Seriously you’re a beast, working out like “ya whatever, a pregnancy is not a big deal, nobody is going to stop me from being superfit. Not even that human inside of me” XDDD
You DEFINITELY earned the title ‘Zwarrior Nadia’, you’re gonna be a pretty cool mom i guess 😉
Wish you all the best, thanks for sharing your pregnancy workout journey with us, that has actually been super motivating!
Private Member |
Thank you ❤️ It’s so nice to have support from members on here! X
Private Member |
lodz, poland
Damn, Girl! You’re my hero 🙂 I adore your pregnancy attitude. I think your baby will be able to do a burpee right after he/she is born,haha 🙂
Private Member |
Great. I did 2X. 1. Round:6.19
2.round: 6.44. With 10 kg KB (alternate swings:)) i love your zcut KB cool down. I paired with it. Thank you!!!
Private Member |
Can’t wait to do this one, to get back on track. I’ve been traveling past week, I visited Portugal. And may I say Lisbon and Porto are soooo beautiful. With all the “night life” and excellent wine, excellent food and fun with my portuguese friend, I did NOT do a single workout. But I was swimming every morning in a hotel pool. At least that ( do get sober) hahaha.
So, now I am looking what to do first. I already did power yoga from last Sunday and Stretch & tone workout. Amazing. Loving the new series. I prefer a ” slow variation” , I’m kind off extra lazy person and Zuzka is the only one who can get me to workout. So, if I manage to get out of bed now, I will do 5 min wo and yesterday’s fit slide. Although my back is hurting since I got back home, I hope I can do this workouts.
If there are any Zgym members from Portugal, I have to say your country and you people are amazing. <3
ok, now let's do this.
Private Member |
reykjavik, iceland
Hi Alex,
I’m from Portugal but now in Iceland. My family lives there and I will be visiting them next week. Glad you enjoyed Portugal! 🙂 did you only visit Lisbon and Porto? good job on staying active and swimming on your vacation!
Private Member |
Hi Ana. Yes, this time I visited only Porto and Lisboa. It was my fifth time in Lisboa and first time in lovely Porto. I am planning to go more often and visit also other nice places in Portugal. I love your wine and food. Everything has a special taste. People are very kind and generous. Well, everything was more then perfect. Can’t wait to go back.
Private Member |
france
Hi Alex,
I’m portuguese too, so glad you enjoyed Lisbon and Porto! it makes me soooo home sick, specially living in north of France and summer hasn’t remembered we exist yet, I can’t wait to go home for a visit!
Private Member |
hello Rosangela. Here in Slovenia weather is also terrible this year. Raining and cold. I am thinking to turn on the heat , cause it’s cold in the house. Can’t belive it’s june and in a few days summer will officiallly start. I should just move to Portugal hahahaha.
Private Member |
felgueiras, porto, portugal
Hi Alex! I’m from Portugal and I’m living at Felgueiras – Porto. I’m glad you like this beautiful city and all the unique atmosphere from this place. I also love Lisbon and all those places that I visited at this point. Thank you so much for all love for the city and people!
Private Member |
hello Cleniadaniel , well next time we should meet in Porto and do a burpee together. Then we can have well deserved lunch and porto wine 😉
Private Member |
Hi Zuzka/Scott,
KB Workouts are my all time favourite workouts and I’m SO looking forward to the 10 week KB program!! I Know you work on lots of different projects at the moment and you’re crazy busy, but may I ask when the KB program will be available for us?
<3
Private Member |
spain
I only have a 8kg kettleble and unfortunately, it wasn’t that challenging for me! 🙁
But my new 12kg kettleble is on its way home, yupiii 🙂 🙂 so when it’s here I’m going to repeat this.
Private Member |
ky, usa
Aaahh that was tough with my 45 pounder!! My arms are like noodles even though I used my hips, it is still 45 lbs pulling on you arms 🙂 ok now time for 5 minute 69. I usually do the new 5 minute workout twice with a second one in between, but once is enough for me today!!
Private Member |
Zuzka!!! Loved the planks combos with KB swings in between. I used my 45lb Beast. So intense & so fun! Happy Friday! xoxo
P.S: I repeated this one but I replaced the KB swings for KB pendulums ( the ass to the grass). It was a killer also, especially, the last 20 KB pendulums!
Private Member |
boise, id, united states
I am LOVED this workout! Thanks Z!
Speaking of music…I have been working out to this track lately. It is incredible. Link below for anyone interested.
https://soundcloud.com/vuliofficial/vuli-the-upstart
Private Member |
Awesome Zuzka, so great! I’ve been trying to do 100 kettlebell bonus swings per day with my 40 and 60lb kettlebells and this workout fits the bill perfectly! Thank you 🙂 🙂 🙂