The killer fat-loss workout I set a new record in…for swearing at myself…

Yeah, wish I could say I was kidding about the swearing…

It was a TOUGH workout…and so good that I knew I wanted to share it with you so you could put yourself through it, too (if you want to, of course!). It doesn’t require much in the way of equipment and my metabolism was ROARING for hours after I 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 seconds	50 lb Kettlebell
1 – Flat Dumbell Bench Press	5 reps	105 lb Dumbells
Kb Step-Up Swing	40 seconds	50 lb Kettlebell
1 – One-Arm Dumbell Row	3 reps	150 lb Dumbell
Kb Step-Up Swing	40 seconds	50 lb Kettlebell
2 – Flat Dumbell Bench Press	5 reps	105 lb Dumbells
Kb Step-Up Swing	40 seconds	50 lb Kettlebell
2 – One-Arm Dumbell Row	3 reps	150 lb Dumbell
Kb Step-Up Swing	40 seconds	50 lb Kettlebell
3 – Flat Dumbell Bench Press	5 reps	105 lb Dumbells
Kb Step-Up Swing	40 seconds	50 lb Kettlebell
3 – One-Arm Dumbell Row	3 reps	150 lb Dumbell
Kb Step-Up Swing	40 seconds	50 lb Kettlebell
4 – Flat Dumbell Bench Press	4 reps	105 lb Dumbells
Kb Step-Up Swing	40 seconds	50 lb Kettlebell
4 – One-Arm Dumbell Row	3 reps	150 lb Dumbell
Kb Step-Up Swing	40 seconds	50 lb Kettlebell
1 – Barbell Curls	5 reps	95 lb Barbell
Kb Step-Up Swing	40 seconds	50 lb Kettlebell
1 – Standing Calf Raises	5 reps	300 lbs on machine
Kb Step-Up Swing	40 seconds	50 lb Kettlebell
2 – Barbell Curls	5 reps	95 lb Barbell
Kb Step-Up Swing	40 seconds	50 lb Kettlebell
2 – Standing Calf Raises	5 reps	300 lbs on machine
Kb Step-Up Swing	40 seconds	50 lb Kettlebell
3 – Barbell Curls	4 reps	95 lb Barbell
Kb Step-Up Swing	40 seconds	50 lb Kettlebell
3 – Standing Calf Raises	5 reps	300 lbs on machine
Kb Step-Up Swing	40 seconds	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.

And wish me luck…tonight, I’ll be doing the same thing and I’ll be working LEGS with it…