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 |
Love this short w/o. I am new to Zuzka and am thinking of joining zgym. One of the reasons is to take the guess work and research out of working out. I do have a question for the team though. If the work out of the day is 20 mins and I can’t fit it in, is there a pattern to the 5 mins routines? Like #81 is lower body and #82 is upper or something like that. Just so I am not working the same muscles two days in a row. As well, say I want to do a quick one before bed but don’t want to mess up my week, what could I add in? Thanks, quickly becoming addicted to this site. K
Private Member |
ZGYM is amazing! Highly recommend. There are many shorter workouts on the site (5-15min in length).,. if you are doing the short 5min workouts everyday, I wouldn’t worry too much about working the same muscle groups! Also, the shorter power-yoga or stretch & tone workouts would be good before bed 🙂
Private Member |
Great form. I am a 44 year old male currently at 120 44lb consecutive kb swings usually 4x a day. Should I increase my kb weight?
Private Member |
lake tahoe, nv, usa
I would say yes, if you want to further increase your strength. I think you have already outgrown your kettlebell, and you could probably benefit from a kettlebell that’s about 20lb heavier.
Private Member |
Great workout. I use my 45 lb for the 1,2,4 &5 time. Used 26 lb KB the third time. Felt like a feather. Great workout. I worry about my form since I don’t workout in front of mirrors, I try my best to keep my back straight. It’s not hurting, I just worry.
Private Member |
curitiba, parana, brazil
Wow…good workout…done! I wanted to do one more round but not today…I am little sore of Yoga class! See you all, take care.
Private Member |
wilayah persekutuan, kuala lumpur, malaysia
I love all you 5 mins workout incoorporating with weights . This really helps me improve my strenght and mobility. I am also seeing improvements in my jiujitsu endurance . Zuzka you rock !
Private Member |
Did this twice through and switched the abs sections to postpartum floor exercises! 130 cals, HR138/166.
Private Member |
finished in 6min31sec! great short workout!!! <3
Private Member |
I did 2R in 15min. I’m a beginner so I use 8kg kettle bell. It is really sweat and great. Thank you Zuzka.^^
Private Member |
whoa ! 4:50
15lb dumbbell for row and kettlebell(plus 4kg on one hand)
Private Member |
manchester, united kingdom
Awesome workout did this workout today as I wanted some intensity , straight after this workout I was flat out on the floor used my 20kg kettlebell and this workout ended in 7mins xoxo