An Iconic Two-exercise Program for Losing Belly Fat


Imagine a workout plan by one of the world’s top trainers- Alwyn Cosgrove, who is a Certified Strength and Conditioning Specialist (C.S.C.S.). Imagine that he obliges to give you a cutting-edge fat loss program. We can see you awing already. Now, how would you react if we told you that one of the workouts in the plan sports just two exercises?

Yes, Cosgrove gave us a super-effective, calorie-torching exercising routine that needs you to do only a dumbbell swing and a squat thrust. For the curious peeps amongst you who are doubting the might of just two exercises in cutting fat, here is what Cosgrove has to say to you, “Running is just one exercise, but no one questions that when it comes to burning fat.”

True that! And now, we must tell you the philosophy behind Cosgrove’s routine so that you understand why it works so well. But, before that, let’s know the actual routine itself.

The Countdown workout plan to lose belly fat

It goes like: You do 15 repetitions of the kettlebell swing (you can also use a dumbbell for this), followed immediately by 15 reps of the squat thrust. Then, without resting, do another 14 reps of the swing and another 14 reps of the squat thrust. Continue this pattern until you complete only one rep of each exercise. This is called a countdown workout.

Now, do your math: When you complete the full workout i.e. from 15 reps down to one, you’ll actually complete 120 repetitions of each exercise, which totals to a 240 repetitions. And these aren’t “just any two exercises,” they are workouts that challenge your entire body.

Why the countdown workout really works

These exercises are done at a fast pace, so fast that all those 240 reps will only take about 12 minutes or so of your time (because each rep takes about 3 seconds). Your muscles will be on fire and you’ll be gasping for air by the end of this workout. And that’s good to burn all that fat away.

This exercising plan forces most of your muscles into action, even the ones that you don’t work while jogging for the same duration. And hours after the workout has been done, your metabolism will remain supercharged.

These non-joint-pounding exercises are actually “low-impact” that can be done at high intensity, making them ideal for obese friends. And you don’t even need to leave your house to do these exercises. All you need are is a single kettle bell or dumbbell.

If the exercise seems too fast for you and you find you can’t even finish it, you can start with a lower number of reps, say eight and gradually increase them to 15. Or you could opt to take a breather in between and repeat the routine.

For folks who don’t know how to do these exercises, here is how:

Kettlebell (or dumbbell) swing

  • Bend at your hips, and hold a kettlebell or dumbbbell with both hands at arm’s length in front of you.
  • Now, rock back slightly and raise the kettlebell between your legs.
  • Squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height.
  • Now reverse the movement, so that you swing the kettlebell between your legs again. Continue to swing back and forth.

Squat thrust

  • Stand with your feet slightly wider than shoulder-width apart.
  • Now, bend at your hips and knees, squat down and lower your body until you can place your hands on the floor.
  • Kick your legs backward into a pushup position and then immediately reverse the move and quickly stand up from the squat. That’s one rep.

Now, go challenge yourself. Lose all those fatty tyres with this magical two-exercise program.

Image courtesy: Getty

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