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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
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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
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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.
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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 |
salem, or, usa
7 min 4 sec. Bumped up to the 25# KB from the 20#. This was my second workout today, following the 15 min Fit & Slide #1. Push-ups were on the knees because of the left shoulder still.
Private Member |
This was AWESOME! I love using the 44 lb kb. It’s empowering! Thank you Zuzka! I’m headed to the movies (Finding Dory). This is just what I needed. Now for a protein shake and off I go. Happy Day! Oh, I’m bringing my own bag of organic popcorn and dark chocolate (yes…sneaking it in a big purse!) Have a great weekend
Private Member |
ky, usa
My daughter wants me to take her to see if in 3D next week for her birthday. I’m sure it will be cute:) hmmmm, I might have to take some dark chocolate too :p
Private Member |
Super cute movie Rachel! What a fun way to celebrate your daughter’s birthday! Loved Finding Nemo the best but both are adorable movies. 3D would have been awesome…I love those! My own popcorn and dark chocolate was perfect (didn’t get the chance to drink my protein shake ahead of time) so ate until I was satisfied and saved the rest. Actually, my dark chocolate treat never made it home with me. I think it must have slipped down between the seats and I didn’t realize. I figured it must be meant to be as I do not have much control with sweats so better it be gone haha! Someone else mentioned she was going to see it today and she was going to bring her own cherries. Thought that was a good idea for a healthy snack too. Have fun!
Private Member |
Pretty freaking awesome! Great combos! I love this community of WarriorZ! Zuzka, do you ever get tired of hearing how amazing you are!!! I wish I worked out this way 30 years ago! It’s never too late, but I can’t help but wonder what could’ve been. xoxox
Private Member |
5:59 with a 25lb KB! And pu on my knees:)
Private Member |
san diego, ca, usa
6:39 with 45 lbs kettle. Loved it.
Private Member |
Two rounds, 14 mins, alternated swing rounds with 40lb and 60lb kettlebell. Dripping in sweat, feel great. A million thanks, this is my new daily bonus routine 🙂
Private Member |
tx, usa
I did this with 25lb KB as I don’t have a beast yet. I still felt the burn but I know I could go more for a higher intensity. I enjoyed the workout and did 5 min workouts #68 and 69 with Power Yoga 13. I feel accomplished. Happy Friday to everyone!
Private Member |
Marked as favorite 🙂
Private Member |
holland, pa
can’t wait to do this one when I get home after reading all the comments…that and I had a work lunch (with ice cream dessert after) so I need a good butt kicking! Happy weekend all!
Private Member |
canada
5:51, using my 40lb KB. Love these short workouts, and I too appreciate that there’s no music added to the workouts. I’d rather just follow along with Z, keeps me on track/count and motivated to keep going!! I listen to music when I do my weight training, but HIIT workouts and Power Yoga workouts don’t need music!
Hopping in the pool now for some well-deserved lounging! Happy Friday everyone! 😎☀️🍹