Site navigation and social media links
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
Please login to use the Progress Tracker.
Similar Workouts
-
Sexy Calves in 4 Minutes
Drills
-
My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Hi Zuzka,
Haven’t done this workout yet; will do it later today; but wanted to get on here and let you know–omg, my butt looks different! 🙂 I haven’t been paying it much attention, but today I caught a glimpse of myself as I was showering, and the change was so noticeable it shocked me! Hahaha! Yay for your butt workouts! Thank you! 🙂
Private Member |
I’m certain this is going to be my go-to workout when I decide to go out to dinner last minute and want to earn a few carbs. 😀
Private Member |
Marked as a fav! Love it! Will do this again tomorrow! Thank you Zuzka! 🙂
Private Member |
usa
I love this workout, Zuzka! KB swings with plank combos. Jeez, it was one of the toughest 5 minute workouts you’ve put out so far especially if you use the heaviest kettlebell you can handle. 🙂
Private Member |
Does 20kg kb is much much harder to swing than 18kg what you think? Will be a huge difference ?
Private Member |
carpinteria, ca, usa
awesome short workout. used 40lb kettlebell. did this after my daily 100 burpees.
Private Member |
québec, canada
Perfect workout! I just loved the combination of kb swings & bodyweight exercises.
Private Member |
manchester, united kingdom
Yet again this workout kicked butt!! love kettle bells anyway one of my favorite cardio and strength exercises, nice combo Zuzka awesome!! xoxo
Private Member |
manchester, united kingdom
And yes used my beast 20kg kettlebell oxo
Private Member |
sion, switzerland
I just noticed it was difficult to fit in other intensive workouts with yours; I’m also doing fast interval training and fast paced running sessions and had really sore legs, 12Kg KB, the 5 minutes flew…I’m buying a weightier KB, leave the gym and get back to a harmonized daily mixture of your TOP combos and swimming/running…my waistline after a two months break is almost to normal.