By Nick Nilsson
Author of Metabolic Surge - Rapid Fat Loss
This fat-loss workout will have you swearing pretty much constantly throughout the whole thing...and yeah, I wish I could say I was kidding about the swearing.
It is a TOUGH workout...and it doesn't require much in the way of equipment. It will have your metabolism ROARING for hours after you've finished.
I'll give you the exact step-by-step template I used below the explanation here (I'll include the weights I used and the reps I got so you get an idea of the loading).
Essentially what I did was a session of Fat Loss Circuit Training (a technique I love for fat loss whereby you do a "normal" weight training session but instead of taking rest, you do moderate-pace cardio...so you basically get NO rest for your entire workout).
Learn more about Fat Loss Circuit Training here...
The cardio I used between every set was a Kettlebell Step-Up Swing, which has you doing a swing movement while you're stepping onto a Step platform, stair or bench. It's a total-body cardio movement...insanely effective.
Learn how to do the Kettlebell Step-Up Swing here...
The weight training was heavy and low rep (3 to 5 rep range), which helps maintain strength and muscle while training and eating for fat loss (use it or lose it). You can work in higher rep ranges (6 to 10), if you're more comfortable using more moderate weights.
You'll also notice that instead of going straight through all the sets on each exercise, I alternated between two exercises in order to get a bit more recovery time between sets of each.
This allows you to maintain strength better through the workout and, when you use antagonistic exercises like bench and rows, can actually IMPROVE strength somewhat in each exercise (it's about 5% - not a ton but every little bit helps).
I did 4 sets each of chest and back, and 3 sets each of biceps and calves, and always stay a rep or two short of failure on your sets.
Here's what the workout looked like, set-by-set.
| Exercise | Reps/Time | Weight Used |
| Kb Step-Up Swing | 40 sec | 50 lb Kettlebell |
| 1 - Flat Dumbbell Bench Press | 5 reps | 105 lb Dumbbells |
| Kb Step-Up Swing | 40 sec | 50 lb Kettlebell |
| 1 - One-Arm Dumbbell Row | 3 reps | 150 lb Dumbbell |
| Kb Step-Up Swing | 40 sec | 50 lb Kettlebell |
| 2 - Flat Dumbbell Bench Press | 5 reps | 105 lb Dumbbells |
| Kb Step-Up Swing | 40 sec | 50 lb Kettlebell |
| 2 - One-Arm Dumbbell Row | 3 reps | 150 lb Dumbbell |
| Kb Step-Up Swing | 40 sec | 50 lb Kettlebell |
| 3 - Flat Dumbbell Bench Press | 5 reps | 105 lb Dumbbells |
| Kb Step-Up Swing | 40 sec | 50 lb Kettlebell |
| 3 - One-Arm Dumbbell Row | 3 reps | 150 lb Dumbbell |
| Kb Step-Up Swing | 40 sec | 50 lb Kettlebell |
| 4 - Flat Dumbbell Bench Press | 4 reps | 105 lb Dumbbells |
| Kb Step-Up Swing | 40 sec | 50 lb Kettlebell |
| 4 - One-Arm Dumbbell Row | 3 reps | 150 lb Dumbbell |
| Kb Step-Up Swing | 40 sec | 50 lb Kettlebell |
| 1 - Barbell Curls | 5 reps | 95 lb Barbell |
| Kb Step-Up Swing | 40 sec | 50 lb Kettlebell |
| 1 - Standing Calf Raises | 5 reps | 300 lbs on machine |
| Kb Step-Up Swing | 40 sec | 50 lb Kettlebell |
| 2 - Barbell Curls | 5 reps | 95 lb Barbell |
| Kb Step-Up Swing | 40 sec | 50 lb Kettlebell |
| 2 - Standing Calf Raises | 5 reps | 300 lbs on machine |
| Kb Step-Up Swing | 40 sec | 50 lb Kettlebell |
| 3 - Barbell Curls | 4 reps | 95 lb Barbell |
| Kb Step-Up Swing | 40 sec | 50 lb Kettlebell |
| 3 - Standing Calf Raises | 5 reps | 300 lbs on machine |
| Kb Step-Up Swing | 40 sec | 50 lb Kettlebell |
I was completely done in about 25 minutes...and when I say done, I mean DONE.
If you've got a Kettlebell and a place to step up onto, definitely give this workout a try.
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