Build Muscle, Burn Fat or Boost Endurance With This Single-Side Kettlebell Workout

Do this customizable kettlebell workout from STACK Expert Drew Henley to burn fat, build muscle or improve endurance.

Turkish Get Up

Kettlebells are extremely popular because of their versatility. (Watch Roy Hibbert work out with kettlebells.) You can build muscle, burn fat or build endurance with the same kettlebell exercise simply by changing the volume (i.e., sets/reps) or intensity (i.e., weight).

The following kettlebell workout will build your full-body strength, mobility and power. By training a wide variety of movements and muscles, you can burn more calories by putting more stress on your body in less time, for a more efficient workout. And, the workout can easily be customized to meet your training goals. (Learn about the benefits of kettlebells.)

Do this workout twice a week and you will see results in no time. The workout is harder than you expect, so start with a lightweight kettlebell.

Single-Side Kettlebell Series

Perform in circuit fashion with kettlebell in right hand, then repeat on left side.

  • Turkish Get-Ups
  • Kettlebell Swings (see Hibbert above)
  • Squats with Kettlebell at Shoulder
  • Snatches
  • Push Press
  • Overhead Hold Reverse Lunge (hold kettlebell on same side as front leg)

Build Muscles

  • Moderate-heavy to heavy weight
  • 3-5 reps per exercise
  • 2-3 rounds
  • 1 minute rest when switching sides
  • 2-3 minute rest between rounds

Burn Fat

  • Light to moderately-heavy weight
  • 5 reps per exercise
  • 3-5 rounds
  • 30 seconds rest when switching sides
  • 1-2 minute rest between rounds

Endurance

  • Light weight
  • 5 reps per exercise
  • 5 rounds
  • No rest when switching sides
  • 30-60 seconds rest between rounds

Photo: Exercise.com


Photo Credit: Getty Images // Thinkstock

Topics: KETTLEBELL EXERCISES | WORKOUTS | MOBILITY | POWER | CALORIES | EXERCISE | PRESS | FASHION | ENDURANCE | INTENSITY | STRESS | KETTLEBELL | KETTLEBELL WORKOUT | WORK OUT