Hit This 20-Minute 'Single Bell Hell’ Workout to Burn Fat and Build Muscle Simultaneously

·2-min read
Photo credit: Westend61 - Getty Images
Photo credit: Westend61 - Getty Images

Besides negating any risk of becoming aesthetically top-heavy, there’s a key reason why we at Men's Health do not skip legs day. Working the biggest muscles in your body sears through calories like wildfire, sky-rocketing your heart rate and ramping up your metabolism for serious fat burn.

Working in an AMRAP (as many reps as possible) format, this high-octane workout takes advantage of a mixture of traditional kettlebell exercises and explosive movements to orchestrate a leg day that leaves no muscle fibre unturned. You needn’t spend hours in the gym – all you need is a kettlebell and a spare half hour, including warm-up and cool-down.

Here’s how it goes: once you’re warmed up, you’re going to set a timer for 20 minutes and work your way around the circuit as many times as possible. Your ‘score’ is the total number of reps you achieve before the bell rings. Keep track of the numbers as you work through the moves, and aim to beat them next time for guaranteed progress.

1) Goblet Squat x 10 reps

Hold your dumbbell or kettlebell close to your chest (A). Sink your hips back and descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Repeat.

2) Kettlebell swing x 15 reps

Holding the kettlebell between your legs, initiate the movement by hinging your hips back like you’re trying to push a door open with your glutes. swinging the weight back (A), before driving your hips forward to lift the kettlebell to shoulder height and bracing your core(B). Let the momentum bring you straight back down into the next rep.

Don’t have a kettlebell? Sub in a dumbbell deadlift.

3) Alternating Reverse Lunge x 20 reps

(A) Take a long step backward with one leg, bending your front knee until your back knee touches the ground (B). Now, stand back up explosively, pause, then repeat with your other leg. Each leg equals one rep.

4) Split Squat Jump x 25 reps

Drop your ‘bell to the floor and step one foot backward sinking into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to
land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each time. (Each jump equals one rep)

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