Total-Body Resistance For Fast Fat-Loss: One-Arm Kettlebell Swing Step-Ups
By Nick Nilsson
Decades of research and development have went into every one of these fitness programs, here is just a taste...
Cardio training is important, especially if you want to lose fat as fast as possible and develop your cardiovascular capacity. It also can be quite boring and ineffective if you use exercises that allow you to plug away for long periods of time without any focus, attention or intensity.
That's where THIS resistance-based cardio exercise comes in...it's a kettlebell (or dumbell) swing done at the same time you're stepping up and down on a bench, Step platform or stairs. It works ALL the major muscle groups in your ENTIRE body in one combination movement.
It sounds really complicated and complex...do a one-arm kettlebell swing combined with a step-up. But once you get the hang of it, it's actually pretty easy and pretty natural to do.
Bench Step-Ups themselves are a great low-equipment way to get some cardio training done. This essentially doubles the effectiveness of that cardio by including an upper body and core component to the exercise, dramatically increasing calories burned and the metabolic effect of the exercise.
Really, you're hitting your whole body in one shot.
I recommend doing this as interval training. I like to do 30 seconds work to 30 seconds rest for a total of 15 minutes. To do this one, you'll need some Step risers or a low bench or stairs and a kettlebell.
Stand in front of your Step platform with the kb in your right hand. Grip on the kb as far over to the right hand side of the handle as you can (I actually leave my pinky off the grip completely to make the switch at the top easier). This will facilitate the switching of hands at the top of the swing.
Take a short backswing with the kb then step up onto the bench at the same time as you swing the kb up in front of you (right or left leg - doesn't matter, though it's good to alternate which one you step up with on each interval you do).
At the top of the swing, when you're standing on the Step, switch hands and let it swing down with your left hand as you step back down at the same time. Take a short back swing then step up again, swinging the kb up again.
Repeat this sequence of switching hands and stepping up and down for 30 seconds.
That's it!
Like I said, it sounds complicated but you once get going it's not so bad. And it's TOUGH, really hitting every major muscle group in your body while you're doing cardiovascular training.
If you've only got dumbells, I suggest doing it with two dumbells and not switching hands at the top - it's tougher to switch with db's and you don't want to drop one on yourself.
It works just as well with 2 dumbells, though you won't get the same degree of core involvement as you do swinging a single kb back and forth. Grab two dumbells - I've got two 20-lb dumbells here. Take a short backswing. Now step onto the platform and start swinging them up in front of you.Swing them up til your arms are horizontal then step back down, bringing the dumbells back down and taking another backswing.
Again, when you're doing these for intervals, alternate which leg you lead with on each interval, e.g. step first with your left on one interval then on the next interval step first with your right. This will help keep things even.
This is GREAT cardio training...very little equipment needed and it'll work you better then the vast majority of the cardio machines out there.
RECOMMENDED: to best understand how to perform and get the most out of this technique, I HIGHLY recommend checking out the pictures and video of it in action...click the following link now to see it!
And if fast fat loss is your goal, I would definitely recommend checking out my program "Metabolic Surge - Rapid Fat Loss". It's a targeted "done-for-you" 36-day rapid fat loss program that helps you KEEP and even BUILD muscle at the same time, reshaping your body quickly and efficiently.
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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.