100 reps to ripped

Strip away your spare tyre with this intensive 100-rep kettlebell circuit

TORCH FAT FASTER

This circuit has six kettlebell exercises that you perform in order. You only rest - for three minutes - at the end of the final exercise. You’ll do three circuits in total. To ensure this workout burns as much body fat as possible, follow the form guides closely to work your muscles effectively and safely. And remember to keep your abs tight and engaged for the duration of the circuit to work your core harder and keep your body in a more stable and secure position.

1 SWING

Reps 15 Rest 0sec

HOW

Swing the kettlebell between your legs with both hands, and then pop your hips forward to drive it up to head height.

WHY

The classic kettlebell move will work all your major muscle groups and start to send your heart rate upwards.

2 SINGLE ARM SWING

Reps 10 each side Rest 0sec

HOW

Swing it between your legs with one hand, then pop your hips forwards to drive it up to head height. After ten reps switch hands.

WHY

It’s a harder variation of the first move to increase the intensity, up your heart rate further and work your muscles harder.

3 CLEAN AND PRESS

Reps 10 each side Rest 0sec

HOW

Swing the bell up, then bend your elbow to rack it. Then press it directly overhead. Lower slowly.

WHY

As well as keeping your heart rate high, this introduces some direct shoulder and triceps work.

4 CLEAN

Reps 10 each side Rest 0sec

HOW

Swing the bell up and as it moves upwards, bend your elbow and let the handle slide down into your palm to rack it.

WHY

This works each shoulder and the triceps of each arm individually to ensure balanced gains – while keeping your heart rate high.

5 THRUSTER

Reps 15 Rest 0sec

START

From the rack position, lower in a squat. Then drive upwards fast, using the momentum to press the weight overhead.

WHY

This is a total-body move that works your legs, glutes, core and shoulders to build muscle as well as torch fat.

6 TURKISH GET UP

Reps 5 each side Rest 3min

START

Press the bell up and use your left arm for support as you rise onto your right knee, then stand. Reverse back down.

MOVEMENT

The circuit ends with a tough but rewarding move that thoroughly tests your abs to sculpt a six-pack.

Used for decades by Russian soldiers, kettlebells have found favour in the UK in the past few years – and with good reason. Their top-mounted handle makes them ideal for ballistic, swinging movements, giving options that are hard to replicate with...