Fat Blasting Kettlebell Workout

by Marianne  - May 28, 2010

Hi everyone,

What an eventful 24 hours I’ve just had! So, yesterday I sang at my friend Rachael’s wedding which was one of the most nerve-wracking things I’ve ever done. I think it went well, but I know I made a few mistakes – hopefully the audience didn’t notice šŸ™‚ So, then I stayed over at the hotel last night, so I could enjoy a little wine and a LOT of food. I love my grub, so I think I might have eaten EVERYTHING in sight lol, then a 3 course breakfast this morning.

And I wondered where all my energy came from today LOL

So I unfortunately had to video myself today, my lovely cameraman was working šŸ™ So I hope the quality wasn’t too bad etc I think a few times my hands were out of the shot when I was holding the KB above my head, so sorry about that.

The Workout

I thought I would devise a full-body, fat-blasting workout to work off my sins from last night. The workout was initially supposed to be 18 minutes long, but I had surplus energy to use up at the end, so I added Tabata šŸ˜‰ The first section has 6 exercises and 3 rounds.

Setting my Gymboss Interval Timer for 18 cycles of 20 seconds rest and 40 seconds effort I performed the following exercises, and managed the reps (in brackets) :

  1. Overhead KB Swings with 16kgĀ  ( 15 – 12 – 13 )
  2. Burpees with Push Ups ( 14 – 11 – 12 )
  3. KB Single Leg Deadlift (right) ( 12 – 10 – 11 )
  4. KB Single Leg Deadlift (left) ( 13 – 11 – 11 )
  5. KB Snatches (left) with 16kg for round one and 12kg the rest. ( 10 – 14 – 15 )
  6. KB Snatches (right) same weights as above ( 12 – 15 – 16 )

I reset my timer for the usual 8 cycles of 10 seconds rest and 20 seconds MAX effort and performed the following routine of KB swings, all with 16 KG.

  1. 2-Handed KB Swings x 2 sets
  2. 1- Armed KB Swings Right / Left x 2 sets ( total )
  3. Alternating KB Swings x 1 set
  4. 2-Handed KB Swings x 1 set
  5. Alternating KB Swings x 1 set
  6. 2-Handed KB Swings x 1 set

I probably could’ve managed another set of Tabata, but I’m working tonight and these videos can take a while to put together, so that’s my excuse today.

I hope to be back soon, but I’m working all weekend, so it will probably be Monday. Let me know how you did with the workout, if you try it and I’ll see you soon.



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  1. Did this workout out today and it was a killer. After the first round I thought it was too easy, but after the 3rd it felt just about right. I also thought that I can do 2 tabata’s after the the workout, but when I finished the first one, I was done. No way was I going to finish a 2nd one. I also tried to change my pushup position on each pushup during the burpees, kind of hit my arms and chest in different positions, that made for a different kind of burn than just typical pushups. Anyway great workout and thanks for posting them.

  2. Hey Marianne

    I did your workout today! It is blistering hot here but I managed to stay in the shade and then I jumped in the pool after!
    So here are my numbers
    Overhead swings with 16kg – 17, 15, 13
    Burpee’s with push-up, 10,10,10
    Single Leg Deadlift,R, 12,11,10
    Single Leg Deadlift L, 12,10,11
    Snatches with 12Kg R, 16. 14, 14
    Snatches with 12Kg L, 16, 15, 15

    After I did that I did your Tabata but I made it 16 rounds and I did high knees jumprope inbetween. I figured that my grip would slow down my swing speed so I wouldn’t be all out so I add the jumprope. Worked well! I haven’t felt drain either so that is great! oH yeah and the 17 Overhead swings were with the 12 and then I upped it to 16… my last swing on the last round did not end well but no one got hurt….!

    FYI just so you know I am The LighteningGirl on you tube. My kids loved your Kitty8Tim name and story… funny the stuff that they love!
    I totally think that you and Melissa should challenge Zuzana!
    Glad to hear singing went well and have a great week.

    1. Hey Heather, you’re lucky having nice weather. The weather here is just average this weekend šŸ™ I thought that was you on youtube, but wasn;t sure.

      Your numbers are good, think they’re pretty similar to mine. One of my overhead swings ended badly too LOL, let’s just say it went overhead and beyond – I should’ve left that one in for a laugh šŸ˜‰

      Will need to get my head in gear for the challenge. I know Zuzana will be at a disadvantage with the KB stuff, but we could put in a few of her signature body weight exercises to even the playing field. I’m sure Sean and Freddy could join in too.

      Glad the kids like the cat story lol, they are wee rascals the pair of them – but so cute too.

  3. Ok melissa gave me a website that has a tabata timer to use, but i’m a little confused, so clear this up for me
    when i set the timer, say i have 6 exercises, 3 rounds, as the tabata on this page, do you do each exercise , one after the other until the timer beeps and then go to the next one. i’m a little confused on how that works, or do you just stay with the same exercise for 3 rounds before going on to the next. sorry.

    1. Tempest. This workout has 2 sections. The first section is not Tabata, it is just standard interval training. The whole idea of the interval timer, is to set intervals for rest and effort. Each exercise has an interval of effort and rest. In this case, I set the timer for the 20 seconds rest, and 40 seconds effort. 6 exercises, over 3 rounds means 18 cycles of those 2 intervals repeating themselves until the last bleep. I did all 6 exercises in a row, because that was one round. I then repeated this 2 more times.

      For Tabata interval training, the rest is always 10 seconds and MAX effort is always 20 sections. Each Tabata is 8 cycles of this, which is 4 minutes. You do one exercise until the timer beeps and then move on to the rest, when it beeps again, you move to either the seconds set or to the next exercise.

      I hope this helps. I thought my videos were pretty clear on how the intervals work :/

      Good luck with the timer

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