The easiest way to burn 200 calories in front of the TV with a ‘fat-torching’ £5 piece of kit

TIME poor? Or simply don’t want to devote hours to exercise? 

Luckily, you don’t need to spend ages in the gym to lose weight and get fit. 

A kettlebell can be used as the only equipment for a calorie-busting workout[/caption]

Rowan Clift says kettlebells are an underrated bit of gym kit[/caption]

This personal trainer-approved kettlebell workout allows you to torch the maximum number of calories in the least amount of time.

Kettlebells, the round iron balls with a handle on top, might not be your usual go-to piece of gym equipment.

But the truth is, they are brilliant at helping you to burn fat and shape up. 

Rowan Clift, a personal trainer at Freeletics, reckons that kettlebells – which you can pick up from places like Argos, Decathlon and Amazon for as little as £5 – are the most underrated piece of kit.

“Unlike dumbbells, where weight is distributed evenly, the bell shape of the kettlebell means that the centre of gravity extends further than your grip, so the muscles in your body have to work harder to stay stable,” he tells Sun Health. 

“It’s your core, shoulders and hips that work particularly hard here.”

Rowan adds: “Kettlebells also come in a variety of weights so you can add progressive overload into your workouts, whereby you keep increasing the weight to challenge your muscles and in turn, burn more calories.”

A study published in the Journal of Human Kinetics found that kettlebell training boosts power and strength while also improving your aerobic capacity.

Put simply, you’ll use oxygen more efficiently so you can perform better. 

Plus, if it’s your glutes you want to work on, a study published in the International Journal of Sports Physical Therapy showed that kettlebell swings are great at activating and strengthening this area. 

Rowan adds: “Strength training in general is great for helping to build muscle and lose fat. 

“The more muscle you have, the more calories you also burn simply at rest.”

This sweaty, calorie-torching workout requires just one kettlebell and a timer (the one on your phone is perfect).

What’s more, it can be done from the comfort of your living room – right in front of your TV.

So stick your favourite show on, follow the timings below and prepare to feel the burn. 

40 seconds – kettlebell swings

Stand with feet shoulder-width apart, holding the kettlebell with both hands. 

Hinge your hips back, allowing the kettlebell to move back with you, before thrusting your hips forward and swinging the kettlebell upwards. 

The kettlebell doesn’t need to swing any higher than eye level. 

As you swing, make sure it’s your hips driving the movement. 

There should be a little bend in your knees.

20 seconds – rest 

Kettlebell swings: Hinge your hips back, and allow the kettlebell to swing between your legs[/caption]

Kettlebell swings: Thrust your hips forward and swing the kettlebell upwards[/caption]

40 seconds – around the worlds

Hold your kettlebell upside down with both hands in front of your face. 

The ‘bell’ should face upwards and the handle should be at the bottom.  

Move the kettlebell around your head in a clockwise direction, keeping it close to your head with elbows remaining tucked in. 

Once it comes back round to your face, repeat the move, but go in the other direction.

20 seconds – rest 

Kettlebell around the worlds: Hold the kettlebell upside down with both hands in front of your face[/caption]

Kettlebell around the worlds: Move the kettlebell around your head[/caption]

40 seconds – kettlebell cleans (left)

Stand with feet shoulder-width apart with your kettlebell on the floor between your feet. 

Hinge at your hips, keeping your back flat and chest proud. 

Grip the kettlebell handle with your left hand, palm facing towards you. 

Swing it back between your legs and then explode your hips forward as you lift the kettlebell up. 

Rotate your hand around the kettlebell and let it land softly on the outside of your forearm. 

Your elbow should be close to your body, with a straight wrist. 

Then, slowly lower the kettlebell and repeat.

20 seconds – rest 

40 seconds – kettlebells cleans (right)

Do exactly the same as above, but grip the kettlebell with your right hand. 

20 seconds – rest 

Kettlebell cleans: Swing the kettlebell forward as you thrust your hips forward[/caption]

Kettlebell cleans: Rotate your hand around the kettlebell and let it land softly on the outside of your forearm[/caption]

40 seconds – halos 

Stand upright, holding the kettlebell in your right hand. 

Keeping a tight core, move the kettlebell around your body in a circular motion, switching hands as you rotate it around. 

The aim is to stay upright without wobbling. 

20 seconds – rest 

Kettlebell halos: Move the kettlebell around your body in a circular motion[/caption]

Kettlebell halos: Switch hands as you rotate the kettlebell around[/caption]

40 seconds – kettlebell clean and press (left)

Like the kettlebell cleans, but with a ‘press’ at the end.

Stand with feet shoulder-width apart with your kettlebell on the floor between your feet. 

Hinge at your hips, keeping your back flat and chest proud. 

Grip the kettlebell handle with your left hand, palm facing towards you. 

Swing it back between your legs and then explode your hips forward as you lift the kettlebell up to your shoulder, rotating it.

Let it land softly on the outside of your forearm before pressing the kettlebell up overhead. 

Then, slowly lower the kettlebell down and repeat. 

20 seconds – rest

40 seconds – kettlebell clean and press (right)

Do the same as above, but repeat with your right hand. 

20 seconds – rest 

Kettlebell clean and press: Hinge at the hips and let the kettlebell swing between your legs[/caption]

Kettlebell clean and press: Thrust the hips forward and ‘clean’ the kettlebell to shoulder height[/caption]

Kettlebell clean and press: Then press it overhead[/caption]

40 seconds – figure of eights 

Grip the kettlebell with your right hand and lower yourself into a slight squat position.

Swing the kettlebell in front of your right leg and behind your left leg. 

While doing so, swap hands so that your left hand is gripping the kettlebell and continue the figure eight by swinging the kettlebell in front of your left leg and behind your right. 

Again, as your kettlebell comes behind your right leg, switch hands. 

Keep a flat back throughout. 

20 seconds – rest  

Kettlebell figure of eights: Hold the kettlebell in your right hand and swing it in front of your right leg[/caption]

Kettlebell figure of eights: As it passes between your leg, catch the kettlebell in your right hand[/caption]

Kettlebell figure of eights: Repeat the other side, swinging the kettlebell between the legs and catching it with the left hand[/caption]

40 seconds – kettlebell snatches (left)

To complete a snatch, you want to take the kettlebell from the ground to overhead in one explosive motion. 

Stand with feet shoulder-width apart, hinge at the hips and grip the kettlebell with your left hand. 

Swing the kettlebell back between your legs to build momentum and then drive your hips forward explosively to allow the kettlebell to move closer to your body. 

Unlike a regular swing, as the kettlebell rises, pull your elbow up and back slightly.

Then, when the kettlebell reaches chest height, quickly punch your hand up. 

The kettlebell should naturally rotate around your hand.

Finish with your arm up straight overhead with the kettlebell landing on the back of your forearm.

If you wear a smartwatch of any kind, you might want to take it off for this exercise to avoid smashing the screen. 

20 seconds – rest 

40 seconds – kettlebell snatches (right)

Do the same as above, but grip the kettlebell with your right hand. 

40 seconds – rest 

Kettlebell snatches: Take the kettlebell from the ground to overhead in one explosive motion.[/caption]

Kettlebell snatches: Swing the kettlebell back between your legs to build momentum and then drive your hips forward explosively as the ketllebell comes up[/caption]

Kettlebell snatches: When the kettlebell reaches chest height, quickly punch your hand up[/caption]

WHAT TO EAT 

Strength training paired with good nutrition is the best way to lose fat and build muscle.

Rowan says: “After this workout, it’s a good idea to eat a snack or meal with a good portion of protein and carbs, to help refuel your muscles and help to keep you energised. 

“Try cottage cheese on wholemeal toast or Greek yoghurt with a spoon of granola and some nuts and seeds. 

“A protein shake with protein powder and oats can be helpful if you’re in a rush.”