15 Minute Kettlebell Fat Blaster

I designed this 15 minute full-body kettlebell fat blaster because Eric Walmsley and I been talking for a while on Facebook, he told me about his bicep tear and struggles to get back into the swing of things, he then asked me if I could design something for him. So I designed this 15 minute kettlebell fat blaster for him, which I based on the following:

  • needs to keep him entertained
  • can monitor progression
  • works as many muscles as possible
  • quick to recover from
  • can be performed at a moderate to high pace
  • gets the heart rate up
  • using a kettlebell for most exercises



  • 3 x Squat deadlift
  • 3 / 3 x reverse lunge and twist
  • 3 x goblet squat

5 minutes AMRAP
1 minute rest

  • 3 / 3 x single arm swings
  • 3 / 3 x swing cleans
  • 3 / 3 x press, jerk or push press

5 minutes AMRAP
1 minute rest

  • 3 / 3 static lunge narrow rows
  • 3 tricep push up
  • 3 chest push up
  • 3 / 3 bent over wide rows

5 minutes AMRAP
1 minute rest

Your questions below in the comments or on our facebook.



This is what we call an AMRAP workout in CrossFit land, it means As Many Rounds As Possible, but… that does not mean you can’t stop and rest in the 5 minutes, especially at the beginning you want to pace yourself and might need to even take 10 seconds here or there to catch your breath. Of course you want to push yourself each time, but never at the cost of form and technique. Some of these exercises might be new to you or you might be lacking strength, like the reverse lunge and twist for example, you might need to take it extra slow here to start with.



Keep track of the number of rounds you do for each of the three 5 minute workouts, also note the weight and make a note of how you feel after each workout, how quick you recover etc. The more rounds you can complete in 5 minutes the fitter you’re getting.


Warm-up and stretching

Don’t forget to warm-up for at least 5 minutes, a good full-body warm-up and end with some stretches.


Why reverse lunge?

There is a major reason why I program reverse lunges and not forward lunges, you can read about that here.


Why twist?

There is not much rotational work in the majority of programming, it certainly is not going to add to the fat burning with this program, but I like to put it in, as in my eyes the perfect program works towards the main goals but also sneakily hides some more benefits.



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