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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.
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 |
honolulu, hawaii, united states
Great short workout. I used a 20lb kettlebell and was dripping sweat.
Private Member |
Hi Zuzi nice short work-out i have question i am doing intermitten fast.(every day)and Keto dieat for the past 2 mouths i know you did Keto i don’t know if that good or not anyone advice welcome I STOP sweating i do have my heart pulse up sign of sweat but nothing like before when sweat was driping of me and i still beat my score from before so I am pushing my self.
Thank you or anyone for any advice, opinion or thought
Private Member |
Wow what a great workout! I am totally in love, lol! I did the first round in 6:30 min, and then I did the workout again. Used my 44lb beast and my 12lb dumbells for the rows. Felt like kicking my butt since I didn’t wo yday… I am dripping in sweat and loving it. Later in the day I will probably do cardio shred #20, unless I decide to do something else…
Happy Saturday WarriorZ!
Private Member |
Which kind of music do you listen zuzka? it should be fast faced music any advice ?
Private Member |
Music advicee? 😄
Private Member |
felgueiras, porto, portugal
I loved this short workout!!! Today my hamstrings are so sore, but I did my 12 minutes workout too! Thank you Zuzka for all good job! You are my example!
Private Member |
curitiba, parana, brazil
Hi Zu and friends…yesterday I went for massage in the morning but since I am getting used to it, in the afternoon I went for Muay thai class, it was not an X class but it was more intense than 5 min surely so I was done for the day. I will do this one some other day. See you all, take care.
Private Member |
Loved it. Just what I needed for today. I think i need to upgrade from my 26. maybe later in the year. Will do fit side tomorrow. I admire your ability to use the Beast.
Private Member |
santa cruz, ca
This was probably one of the most perfect 5 minute workouts ever. It is definitely a favorite. I love KB swings with my heavy KB, and all the core work rounded it out nicely. I was happily out of breath and felt like I’d worked my whole body. I, too, favor the KB swings over most other exercises because it truly works everything without causing strain, given you maintain good form with a weight that is proper for your level. I absolutely love the adrenaline rush I get from swinging the KB high. In that split second I just get such a rush of elation because I feel all my core and posterior muscles contract, and the feeling of having such a heavy weight level with my chest, so high, makes me feel so strong. I just love that feeling during that split second.
Anyway, I used my 45 lbs KB and got 5:56. I aim for 5:30 next time.
Private Member |
Nicely said, I could not agree more! Perfect full body workout, this one is definitely going to be in heavy rotation. KB workouts rock, I love the high intensity cardio circuits, but notice huge gains in definition and strength in a much shorter period once you throw some weight in there. Love the swings with the heavier bells for it’s low impact on the joints too, beats falling asleep on an elliptical 🙂
Private Member |
I was thinking the same thing! Love this 5 min wo! 🙂
Private Member |
Welcome to Holland on vacation Zuzka! As a single parent traveling with 2 kids, you are an inspiration and great resource to take along the trip. It is so important to take these 5-15 minutes to carve out time for me, my health and my sanity. Even a workout like this … without a kettlebell, I subbed pistol squats and prisoner getups. Thank you, thank you!!!
Private Member |
caseyville, illinois
I loved this workout!