Fire up your fat burn

Put the kettlebell on for a quick way to torch calories, says Amanda Khouv.

Kettlebells are far more than a fitness fad — in fact, they’re a gym staple.

We love them for their fat-burning power and ability to tighten your whole body, with even the most basic of moves.

So, if you want to put your fat burn in the fast lane — and let’s face it, who doesn’t — pick up a kettlebell. A super-speedy workout using this versatile weight will be enough to fire up your fat burn and challenge your fitness in just three moves.

Perform one set of each exercise, back to back, without a break. Rest for one minute, then repeat the circuit.

The secret to the effectiveness of kettlebell training is technique.

If you’re new to kettlebells, make sure you get it right by starting with a light weight for each move — perhaps 4kg — and work your way up.

You’ll progress quickly once you’ve locked down the technique.

So, just stick to the heaviest weight you can manage, and ensure your form remains perfect throughout.

SAFETY TIP

Don’t round your upperback andshoulders

Levels

Beginner: 2 x 10 reps

Intermediate: 3 x 10 reps

Advanced: 3 x 12 reps

KIT YOU NEED:

Kettlebell

HAND-TO-HAND SWING

Areas trained: BOTTOM, LEGS, LOWER BACK, CORE, SHOULDERS, FRONT UPPER ARMS

Technique

¦ Hinge at your hips, drive your bottom back, and bend your knees to take hold of a kettlebell by the handle with one hand.

¦ Swing the kettlebell back through your legs, then extend your hips and knees to drive it up to shoulder-height.

¦ As the kettlebell drops back down, hinge at your hips and knees to repeat in a fluid motion, swapping hands at the bottom.

GOBLET SQUAT

Areas trained: BOTTOM

Technique

¦ Holding a kettlebell by its horns, close to your chest, bend at your knees and hips to lower your bottom toward the ground.

¦ Push up through your heels to stand up, and repeat for the allotted reps.

KETTLEBELL SNATCH

Areas trained: BOTTOM, LEGS, LOWER BACK, CORE, SHOULDERS, UPPER ARMS

Technique

¦ Holding a kettlebell in one hand, bend at your hips and knees to squat down.

¦ Explosively extend upward and drive the kettlebell overhead, keeping it close.

¦ At the top of the move, circle the kettlebell to the other side of your wrist.