10 to 20 minutes is all you need!
People often ask me what to do if they want to lose weight and have no time to train.
The first and most obvious solution that takes no time at all is dieting. Diet is 70% of the battle for fat loss and it can be greatly speeded up by adding specific fat loss training methods. Pick any diet you like (apart from the Atkins diet or anything that proposes no vegetables and ridiculous diets like the maple syrup diet) and stick to it! Don’t modify it because you have heard that actually, eating chocolate, as long as it’s over 75% Cocoa isn’t fattening or anything similar, an average size chocolate bar is 1000 calories; that’s almost half the recommended daily intake for a woman.. All of those amazing diets work, but you have to do them. One that I have recently tried and got amazing results with is the Warrior Diet by Ori Hofmekler.
Ten to twenty minutes of Swings
Do you have ten to twenty minutes three times a week? That’s a maximum of 1 hour of training a week. I think even the most occupied human being could manage to fit that into their schedule. Also, if you really want to lose the weight then you will make time to do the exercise. As I have mentioned many times before, there are very few things in this world that are more important than your health so it should be easy to find a slot to do some exercise.
Kettlebell Swings and Snatches
Get a kettlebell (16kg for men and 12kg for women) and swing it as many times as you can in the time period that you chose. The kettlebell swing is one of the most effective exercises for fat loss as it is a full body ballistic exercise. There isn’t another exercise that works more muscles and puts such a high demand on your metabolism. Well, that’s not entirely true, there is one exercise that burns more calories and that is the kettle bell snatch. You can do the same protocol with snatches. That’s all you need! One piece of equipment and one exercise. Some of you may have heard of Tracy Reifkind; she lost 50kg in a year with this same protocol and the Warrior Diet.
If you have never done kettlebell training before it is best to get taught (at least the basic movements, swing, clean and press and tgu) from a IKFF CKT or RKC certified instructor.
Don’t have a kettlebell?
Pick any full body exercise and perform it at a high enough intensity for twenty minutes. Examples are 10 second sprints, body weight squats, bicycle sprints, hill walking, running on a trampoline, burpees, squat thrusts, jumping jacks, etc etc. Do around ten to twenty reps or ten second blasts giving an all out effort, rest for a couple of seconds and then repeat till the time runs out.
A protocol that is often used in CrossFit is choosing three to five exercises with a set number of reps each and performing an AMRAP (as many rounds as possible) in the chosen time period.
An example of this would be:
20 Kettle bell Swings
15 Bodyweight Squats
5 Pull Ups
Do as many rounds as possible in 20 minutes and then every time you do the same workout again, try and beat your previous score.
If you don’t know how to swing or snatch a kettle bell then check out one of my kettle bell courses here!