The KettleBell Quickie Workout (Video)
By Neghar Fonooni
Exercise is one of my non-negotiable daily activities. In fact, I don’t think a single day has gone by in the past few years that I haven’t moved my body in some way.
Whether it’s an hour at the gym, a walk on the beach, a yoga class, or a short metabolic session with my kettlebells–I make it a point to move every day, no matter what. Exercise is what keeps me sane, focused, creative, and happy. It’s what allows me to keep up with my son, accomplish daily tasks with more efficiency, and feel truly grateful for movement. But, I understand that as a mom and an entrepreneur, I won’t always have time for a fully fleshed out training session—which is why I believe that something is always better than nothing.
So when I hear people tell me they don’t have time to workout, I really feel for them. From stress reduction to a significant increase in energy levels, exercise can only help you during times when life gets hectic. But when I ask these same people if they have just 10 spare minutes each day, they aren’t particularly sold. Perplexed, they inquire as to how they can possibly do anything worth doing in such a short period of time.
Unfortunately, most people can’t fathom realistically accomplishing a worthwhile workout in 10-15 minutes. They’ve been programmed to believe that if they can’t spend hours at the gym, they can’t possibly be doing something worth anything. But the truth is that efficiency is far more important than duration when it comes to fat loss, and efficiency has nothing to do with how long you can devote to exercise.
The key to achieving fat loss through quick workouts is how well you make use of that limited amount of time. Only have 5 minutes? Great! Work as hard as you possibly can in those 5 minutes. Knowing how to maximize your time and being willing to really ramp up the intensity of your workouts will allow you to stay consistent no matter how much a time crunch you’re in.
Now, are 5-minute workouts a long-term solution?
Of course they aren’t. If you want to truly build strength and skill, you’ll need to dedicate a little more time to your fitness intentions. But when push comes to shove, getting in a quickie will never be something you regret, and it will help you tackle fat loss during times when life is hectic. In fact, the simple act of moving-even for just 5 minutes-will often inspire more movement—which means that you might actually begin to carve out more time for exercise.
All we need to do is let go of the idea that a workout has to be a certain length of time in order to be productive. This will allow us to approach exercise in a more adaptable manner, ensuring that our fitness levels don’t tank just because our schedule is full.
GET YOUR QUICKIE ON!
For ideas on how to have a great workout in 10 minutes or less, check out my Quickie series on YouTube
These quickies are fun, simple, and sweaty. You can use them as a full workout or as a post-workout finisher. You can even adjust the work to rest ratios or sets in order to make the workout fit into your timeframe and skill level. But remember, quality is always the first priority, so movement always needs to be safe in order to be effective—especially when it comes to metabolic workouts. The only way to really move quickly and inspire fat loss is to have a good handle on the movements first.
For this KB Quickie, all you need is a pair of kettlebells. If you have two pairs of kettlebells (one heavy, one light) that’s even better! We’ll be doing two exercises in a ladder format:
Double Suitcase Deadlift x10/8/6/4/2 (if you have more time, do the odd numbers as well for a 10/9/8/7/6/5/4/3/2/1 ladder)
Double Kettlebell Push Press x10/8/6/4/2 (if you have more time, do the odd numbers as well for a 10/9/8/7/6/5/4/3/2/1 ladder)
Perform the suitcase deadlift for 10 reps, then the push press for 10 reps. Rest ONLY as much as is needed, and return to the suitcase deadlift for either 8 or 9 reps, depending on which ladder you choose. You’ll want to choose a load that allows you to move quickly while still challenging you appropriately.
This full body quickie workout will take just 5 minutes if you do the even numbered ladder with no breaks. Should you choose the full ladder, you can expect to workout for 10-15 minutes. Be safe and move quickly, but most of all, have fun!
Get 12 more weeks of kettlebell workouts here http://georgettepann.com/KBLL
Fitness & lifestyle coach, writer, veteran, and mom, Neghar Fonooni is passionate about empowering women through strength.
A Los Angeles native with 14 years experience in the fitness industry, Neghar believes that a positive mindset is the most important aspect of a fit lifestyle. Through this website and her social media platforms, she teaches women how to embrace their bodies and enrich their lives with food and exercise. Neghar is a contributing blogger to several sites, including My Fitness Pal and Schwarzanegger.com, and is the author of the 12-week total transformation system, Lean & Lovely.
For more info on Neghar and her training that centers around overall fitness for mind and body with butt kicking Bodyweight and Kettlebell workouts, See more at: http://georgettepann.com/KBLL => 50% off this week only
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