Written by Will Duru, BSc (Hons) Sport and Exercise Science, award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery .
As a personal trainer, I’m always searching for efficient and brutally effective workouts. I want something that pushes my clients and me to our limits, builds functional strength, and torches calories. This past week, I put myself through a high-intensity leg workout that did just that, leaving me drenched in sweat and my fitness tracker proudly displaying a 350-calorie burn. The secret? A powerful combination of kettlebells and bodyweight exercises structured in punishing supersets.
This isn’t just about getting tired; it’s about strategic training. The kettlebell is one of the most versatile and effective tools in my arsenal. For years, I’ve used it with clients to achieve a wide range of goals, from building lean muscle mass to improving joint range of motion and developing explosive power, which is particularly crucial for my clients who are athletes.
Why the Kettlebell is a Game-Changer
The magic of the kettlebell lies in its unique shape. Unlike a dumbbell, its center of mass is offset from the handle. This design forces your body to work harder to control the weight, engaging more stabiliser muscles and improving your overall coordination and balance. The dynamic, swinging movements often associated with kettlebell training, like the kettlebell swing, are phenomenal for developing explosive power from the hips, a cornerstone of athletic performance. Furthermore, the fluid motions required for many kettlebell exercises can significantly improve the range of motion in your joints, particularly the hips and shoulders, which can lead to better mobility and a reduced risk of injury.
When it comes to building lean muscle, the kettlebell is a powerhouse. Exercises like the goblet squat and the Romanian Deadlift (RDL) allow for a significant load to be placed on the major muscle groups of the legs, the quads, hamstrings, and glutes, stimulating muscle growth and strength development
The Power of Supersets for Maximum Efficiency
Supersetting, or performing two different exercises back-to-back with minimal rest, is a fantastic way to increase the intensity of your workout. By pairing a strength-focused kettlebell exercise with a bodyweight movement, you keep your heart rate elevated, maximise your calorie burn, and improve your muscular endurance. This method is incredibly time-efficient and pushes your body into an anaerobic state, which is excellent for boosting your metabolism.
The Workout That Burned 350 Calories
This workout is designed to be challenging. The combination of heavy kettlebell lifts with demanding bodyweight exercises will test your strength and your will. Remember to focus on proper form above all else. All the exercises mentioned can be found on the 12reps app if you need a visual guide.
Here is the breakdown of the workout I performed:
Workout Table
Exercise | Sets | Reps / Time | Rest Period |
Superset 1 | |||
Goblet Squats | 4 | 15 reps | No rest before moving to the next exercise. |
Press-Up / Knee Press-Up | 4 | 12-20 reps | 60-90 seconds rest after completing the set. |
Superset 2 | |||
Reverse Lunges | 4 | 20 reps (10 per leg) | No rest before moving to the next exercise. |
Alternating Plank Reach Out | 4 | 45 seconds | 60-90 seconds rest after completing the set. |
Superset 3 | |||
Kettlebell Swings | 4 | 15 reps | No rest before moving to the next exercise. |
Ab Roll Out | 4 | 12 reps | 60-90 seconds rest after completing the set. |
Superset 4 | |||
Kettlebell RDL (Romanian Deadlift) | 4 | 12 reps | No rest before moving to the next exercise. |
Side Plank | 4 | 30 seconds each side | 60-90 seconds rest after completing the set. |
Superset 1
Goblet Squat – Hold a dumbbell at your chest. Squat down and stand back up.
Press-up / Knee Press-up – Hands on floor. Lower chest to floor and push back up. Use knees if needed.
Superset 2
Reverse Lunge – Step one leg back. Bend both knees. Stand back up. Switch legs.
Plank Reach Out – In a plank. Reach one arm forward. Switch arms.
Superset 3
Kettlebell Swing – Swing the kettlebell from between your legs to shoulder height using your hips.
Ab Rollout – Kneel. Roll a wheel or bar forward. Pull back in.
Superset 4
Kettlebell RDL – Hold a kettlebell. Bend at hips with a straight back. Stand up.
Side Plank – Lie on your side. Lift hips up. Hold the position.
Conclusion
By the end of this session, my legs were shaking, my core was on fire, and I felt an incredible sense of accomplishment. This is the kind of workout that delivers real results, pushing you to become stronger, more powerful, and leaner. Give it a try, and feel the burn for yourself.
Note: All exercises referenced in this workout can be found on the 12reps app for visual guidance and proper form demonstration.
