A Metabolic Kettlebell Burner

Add a kettlebell burner to your routine for a little extra metabolic benefit.


By Cori


The kettlebell is a great functional training tool to help you build full-body strength and burn fat. And by using the kettlebell in a burner or finisher, you can end your workout with a little extra metabolic benefit!

But what is a Burner?

A burner is a quick circuit or series done at the end of your workout to “burn out” a muscle group or get your blood pumping to help you burn fat. It can be done to complement the muscles worked during your workout or even used to work muscles that you will target with a longer workout on a different day.

So if you want to get better results faster, try adding in a burner to your routine! Grab a kettlebell, set a timer for 5 minutes and try this Metabolic Kettlebell Burner!

Metabolic Kettlebell Burner

Set a timer for 5 minutes and complete as many rounds of the circuit below as possible in that time!


3-5 reps per side Figure 8s

3-5 reps per side Push Up Shuffle

6-10 reps KB Swings

6-10 reps Two-Arm Overhead Sit Up

Complete as many rounds as you can in the 5 minutes and record how many you get to beat next time. Use a weight that challenges you but that allows you to work quickly. You want to try not to rest during the 5 minutes.

For more Kettlebell moves you can try in a burner:

22 Kettlebell Leg Exercises:

17 Kettlebell Upper Body Exercises:

19 Kettlebell Core Exercises:

Cori is the owner of Redefining Strength, a functional training facility in Orange County, California focused on helping each client find their strong. She started training and writing a fitness blog in 2011 because she wanted to empower people through diet and exercise so that they can lead healthier, happier lives.

Main Photo Credit: Impact Photography/; Second Photo Credit: Jacob Lund/; Third Photo Credit: 4 PM production/

Dec 10, 2018

This things are awesome 😎

May 15, 2019

I love kettlebells. Gotta try this.