Got a Kettlebell at Home? Try This 3-Move Workout for a Huge Fat Burn

Torch flab from your own living room in 20 minutes

By Men's HealthUpdated: 13 March 2020

Kettlebell training in gym. Athlete doing workout

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When it comes to fat burning, you don’t need many moves. In fact, this quick workout devised by Personal Trainer Phil Sims keeps your body moving, your heart pumping and your belly shrinking with just three. With the combo of lower body work and upper body pushing and pulling you, it’ll make you more structurally balanced too. Try and hit at least six rounds of the workout, but challenge yourself to go north of that too. All you need is a kettlebell and a lot of determination to finish. Good luck.

Kettlebell swings

Looking for a single exercise that worked your posture chain to overcome hours hunched over your desk, strengthened your heart and burn blubber? The kettlebell swing does it all.

Sets: 6-10

Reps: 15

Rest: 0

Place a kettlebell a couple of feet in front of you. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands. With your back flat, engage your lats to pull the weight between your legs (be careful with how deep you swing) then drive your hips forward and explosively pull the kettlebell up to shoulder height with your arms straight in front of you. Return to the start position and repeat without pauses.

Press-up

The standard press up activates nearly every muscle in your body, which yields far more than toned muscles and increased endurance.

Plus, Triceps make up a third of your arm, so doing press ups will earn you bigger arms too.

Sets: 6-10

Reps: 10

Rest: 0

Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

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Sit-up

Sit-ups create a shapely and finely sculpted physique, flatten your belly and give defined abs

Sets: 6-10

Reps: 10

Rest: 30 secs

Lie down on the floor with your knees bent and, if possible, hook your feet under something that will prevent them from moving. Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V shape with your thighs. Lower under control back to the start position.

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