If your hard pressed for time, but want fast results with your fat burn and functional fitness training, then look no further than kettlebells. This kettlebell workout uses compound exercises, ensuring that you target all your muscles in one training session, thus getting the most weight loss and the best fitness gains.

• 2 Kettlebells are needed for this workout.
• Use this workout 2 - 3 times per week e.g. Mon, Thursday or Monday, Wednesday, Friday.
• Ensure you warm up before your workout. Do this by performing the exercises with a lighter weight and building up speed gradually. Also use our functional movement warm up.
• Cool down by performing static stretches, mainly focusing on your lower back and hips.
• Use Pilates in this weekly routine to help maintain flexibillity, maintain core strength and reduce chance of injury.
• MFR roller techniques will help improve and maintain flexibillity around the joints.
• Use a targeted nutrition programme that aims at reducing fat levels and increasing fitness.

How To Perform the Quick Compound Kettlebell Workout

There are numerous ways you can perform this workout.

1. FULL ROUTINE: Use lighter kettlebells and perform the whole routine in one fluid workout. Rest for 1 - 2 minutes upon completing one full set. Perform 3 - 5 sets.
2. Perform 3 - 5 sets of each exercise. Take 30 seconds - 1 minutes rest between sets and 1 - 2 minutes rest between exercises.
3. Move down the list performing one set of each exercise, only having 30 - 45 seconds rest between each transition. Continuously work through the routine until every exercise have been complete 3 - 5 times.

Kettlebell exercises