If you want to tone and burn fat fast, the kettlebell swing workout is a simple yet quick workout you can do anywhere!
How does a smaller butt, slimmer hips, a flat stomach, thinner thighs, toned arms and chest with increased strength and endurance sound to you?
All that’s required is one piece of equipment, the kettlebell that lasts a lifetime.
The kettlebell swing will help you lose weight and get you into shape faster than any other exercise!
Scroll Below To Discover Its Benefits, Calories Burned, Muscles Worked, Written & Video Instructions, What Weight To Start With, Printable PDF For The Kettlebell Swing Workout And More!
Kettlebell Swing Benefits
– Builds high level of cardiovascular endurance
– Builds a strong, lean body head to toe
– Very safe and time efficient workout
A single 100 arm swing can be completed in 5 mins!
Kettlebell Swing Calories Burned
“From our studies, we know the average calorie burn per minute is 15 to 21 calories,” says Flynn.
Therefore, if it takes you five minutes to do 50 swings at 10 swings per minute, you’d burn around 100 calories in that time.
To reach the whopping 1,212 calorie burn per hour, says Flynn, you’d have to work your way up to completing 250 to 300 swings using a kettlebell that’s between 20 and 35 pounds.”
Kettlebell Swing Muscles Worked
Kettlebell Swing Technique
See full instructions on how to do a kettlebell swing correctly.
Do a warm up if this is done first thing in the morning.
Grab your kettlebell with a two-handed overhand grip. Keep your spine neutral. As noted in the above picture start to swing up by snapping your hips forward.
Stop the momentum of the swing at shoulder height. Once you reach this point, breath out. Breath in as you bring the swing down. Keep the motion nice and controlled.
Do a set of 10, 20 or 50 reps then rest 90 seconds between sets, until you complete the required number of swings for the day.
You will burn tons of calories, therefore, this is not the time to eat light, just eat healthy.
Wear gloves if necessary.
Keep elbow slightly bent not straight to protect your joints.
Kettlebell Swing Video Demonstration
How Much Weight Should I Use For A Kettlebell Swing
A good starting point if you are new to exercise is to start as low as 5 pounds for women or 18 pounds for men. However if you are active, 18 pounds for women and 35 pounds for men is a good weight to start with.
30 Day Kettlebell Swing Workout Instructions
1) List of how many swings Day 1 to Day 30
2) Infographic with visual instructions to follow online
3) Print PDF available at the end of the infographic
1ST DAY: 90 SWINGS
2ND DAY: 100 SWINGS
3RD DAY: 110 SWINGS
4TH DAY: REST
5TH DAY: 120 SWINGS
6TH DAY: 130 SWINGS
7TH DAY: 140 SWINGS
8TH DAY: 150 SWINGS
9TH DAY: REST
10TH DAY: 160 SWINGS
11TH DAY: 170 SWINGS
12TH DAY: 180 SWINGS
13TH DAY: 190 SWINGS
14TH DAY: REST
15TH DAY: 200 SWINGS
16TH DAY: 210 SWINGS
17TH DAY: 220 SWINGS
18TH DAY: 230 SWINGS
19TH DAY: REST
20TH DAY: 240 SWINGS
21ST DAY: 250 SWINGS
22ND DAY: 260 SWINGS
23RD DAY: 270 SWINGS
24TH DAY: REST
25TH DAY: 280 SWINGS
26TH DAY: 290 SWINGS
27TH DAY: 300 SWINGS
28TH DAY: REST
29TH DAY: 310 SWINGS
30TH DAY: 320 SWINGS
See INFOGRAPHIC Below