Losing fat and building muscle is often met with skepticism however, this workout from Matt Parsons, Certified Personal Trainer and Gym Manager at Ultimate Performance Paddington, is designed to do just that. With three compound moves and two kettlebells— or dumbbells if you prefer— it’s ideal for those days you’re short on time, or if the gym is a little too crowded.
“Kettlebells are one of the most universal pieces of gym equipment and they can be used for strength, conditioning, fat loss, and even injury rehabilitation,” says Matt. “Due to the metabolic demands of each exercise in this workout, and minimal rest periods, it will put you in the sweet spot of elevating your heart rate and putting you in the fat-burning zone, whilst simultaneously forcing your major muscle groups to work hard.”
The workout
This workout is made up of a tri-set, where you perform three exercises back-to-back with minimal rest. Rest for 10 seconds between each exercise, then once you’ve completed all three, rest for 45-60 seconds before starting the circuit again. “The aim is to see how many circuits you can complete in the 20-minute window,” says Matt. “Try to pick a weight where you can perform 10-12 reps per exercise, with the last two reps requiring a good amount of effort without sacrificing form.” Here are the exercises:
- Split Squat
- Bent Over Dumbbell Row
- Kettlebell Floor Press Ups
“In an ideal world, three 60-minute, full-body workouts a week, is optimal if you want to shed unwanted fat and increase your lean muscle tissue, so, I would recommend performing this workout once a day, every day," Matt says. Want to try more workouts like this one? Check out this 20-minute kettlebell flow from Nike's Global Performance Coach, David Carson. Alternatively, if you have more time on your hands, give this 35-minute circuit a go, another great routine for burning fat and building muscle.
You must confirm your public display name before commenting
Please logout and then login again, you will then be prompted to enter your display name.
-
This two-move no-run cardio workout blasts through calories and builds strength all overNo need to run to get fit, this bodyweight workout ramps up the heart rate for a calorie burning boost
-
This no-plank, three-move bodyweight workout builds serious core strength and stabilityA fitness expert says these exercises build core strength like a gymnast – impressive!
-
One kettlebell, seven exercises and 30 minutes to build muscle all over and increase strengthA simple strength workout that gets the job done
-
Build total-body strength and blast calories with this 20 minute kettlebell workoutNo time? No stress. This five-move workout hits your body from all angles whilst delivering a metabolism boost
-
Chris Hemsworth’s personal trainer shares a simple dumbbell workout to build massive arm musclesThis six-move workout from Celebrity trainer, Luke Zocchi, will add serious muscle to your biceps and triceps
-
Tired of a bad lower back? Bulletproof it with these three simple exercisesA fitness expert shares three easy moves you can do straight from the comfort of your home
-
You don’t need the gym – build boulder shoulders with this dumbbell-only workoutYou’ll have delts for days after doing these five exercises
-
Two dumbbells and these four exercises to build a stronger lower body if you’re a beginnerThis simple four-move workout shows that weight training doesn't need to be complicated
