A Simple Kettlebell Swing Workout to Burn Fat and Build Strength
You’re a busy professional. Your time is valuable and thus your training program should reflect your lack of time to commit to a training program.
At the same time, you want results! Maybe you have a gym membership, or a pimped out garage, or maybe even a couple kettlebells lying around the house. You have the means necessary for change, now you need a process.
Today’s post gives you just that; a simple, time efficient workout you can use to burn fat and/or get stronger.
The Kettlebell Swing
The kettlebell has been referred to as “a gym with a handle on it”, pointing out it’s variety of uses yet small and compact size.
While there are many great kettlebell exercises that will help you shed fat and add muscle, today I wanted to share with you a scheme you can apply to your kettlebell swing.
Regardless of whether you want to burn fat, get stronger, or a combination of both, the number 1 thing you need is a consistent and sustainable workout program.
On-the-minute kettlebell swings fit that need perfectly!
On The Minute Kettlebell Swings: Why They Work
On the minute kettlebell training is your traditional “interval training” via kettlebell exercises. With a variety of ways to program your workout, your rep scheme will dictate your result.
If you’re looking for more conditioning, doing 10 minutes of 8/8 on-the-minute swings will elevate your heart rate pretty easily.
If you’re looking for strength/technique training, doing 20 minutes of 10 swing left, rest, 10 swing right, rest will fit your need well.
With either plan you’re guaranteed to get your heart rate elevated, improve your conditioning, and get ripped in the process.
Use this style of training to train anywhere between 3 and 5 days a week. Experienced swingers can push upwards of 5-7 days a week.
Also, consider this: If each training session requires just 10-minutes to complete, that means you’ll have a time commitment of 30-50 minutes for the ENTIRE week!
On The Minute Kettlebell Swings: How They Work
Set a timer for the given amount of time you’d like to train. A traditional OTM (on the minute) set is 10 minutes, but there are many different times you can use depending on what you’re working on and what your desired outcome from the program is.
- Every minute on the minute do a given number of reps
- For example, start the timer and do 10 swings – which takes you roughly – 15 seconds
- Rest for the remaining 45 seconds and begin your next set at the top of the next minute
If a set of 20 swings takes you 30 seconds to complete, you’ll have 30 seconds to rest before starting your next set on the top of the following minute.
On The Minute Kettlebell Swings: What You Should Know Before You Start
When you’re on the clock there often times is a sense of urgency. Ignore the feeling to rush and instead focus on clean, crisp, smooth reps every minute.
While you’re resting practice fast and loose and focus on your exhalation, this will help you control and lower your heart rate.
Other On The Minute Kettlebell Options
You can use the same On-The-Minute training for a number of other kettlebell exercises as well.
Double Kettlebell Swings
If you don’t have a heavy bell or want to work on your grip/double swing technique.
1-Handed Kettlebell Swings
Go heavy and split up each minute to one side apiece, or do both sides within the same minute to challenge your conditioning.
Again using the example of:
- 10 swings left, rest, 10 swings right, rest, repeat
- 7 swings left, 7 swings right, rest, repeat
Much like the one handed swings, you can split these up between separate minutes or complete each arm within a give minute.
I’ve found this to be great training for the SFG level 1 snatch test, which requires you to snatch a snatch-test sized bell for 100 reps in 5 minutes.
You can also play around alternating heavy 1-handed or 2-handed swings in between minutes of snatches
You’re really only limited to your creativity and skill level.
Burn Fat, Build Strength, Sustain For The Long Haul
Remember, you’re a busy professional. There’s no reason you should pay a price for earning a living. Fill your need for a sustainable program that allows you to consistently train 3-5 days a week. It’s amazing the results you’ll see when you finally dedicate yourself to a program that you can sustain.
Take the next step!
Simple, sustainable, strength. If you thought this was helpful, share it with a friend, colleague, or family member!