🔥Intense Kettlebell Walk & Tone🔥Full Body Cardio & Strength🔥Burn Fat & Build Muscle🔥ONE WEIGHT🔥

Intense FULL BODY WALK & TONE WORKOUT today! This is a One Weight Workout, but you will definitely feel it! Today's workout features full body compound moves that will tone and even build muscle! I included both low and high impact cardio options so you can use this workout as a MISS or HIIT session. I'm using a 6 kg kettlebell, but you can also perform it with a dumbbell. Make sure you adjust your weights and pace to suit your fitness and energy level. Watch out for Round 2 ! It's a killer! Might wanna lower your weight for that one!
Warning: Some of the moves in this workout include bending forward! If you are experiencing back issues, you might want to skip it! I don't want anyone to get hurt! Always be mindful of contracting your core and keeping a straight back whenever you do any sort of forward bend! Just go as low as your body allows and do slow and controlled moves! Don't force things!
I post daily easy at home workouts (low and moderate intensity) for Calorie Burn and Weight Loss! Get your steps in with these at home low and moderate intensity steady state cardio workouts anyone can do!
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I tracked the HIGH IMPACT VERSION of this workout (running, high knees version):
Amazfit 5 (walking mode): 2,91 km, 4163 steps, 401 calorie burn
Xiaomi Mi Band 5 (exercise mode): 489 calorie burn
I post real pictures of my calorie burn for each workout on Instagram. Check them out!
Here are a few playlists you might find useful if you are looking for more steady state cardio workouts:
More WALK & TONE WORKOUTS:
• More WALK & TONE WORKOUTS
STRENGTH TRAINING with WEIGHTS:
• STRENGTH TRAINING with...
Muscle Toning Workouts:
• Muscle Toning Workouts
More Steady State Cardio Workouts:
• Steady State Cardio Wo...
More MISS Cardio Workouts:
• More MISS CARDIO WORKOUTS
More LISS Cardio Workouts
• More LISS CARDIO WORKOUTS
More Fast Walking for Weight Loss Workouts:
• More Fast Walking for ...
D I S C L A I M E R
I am not a certified trainer. This is my personal workout and may not be suited for others. If you'd like to give this workout a try, make sure to check with your physician first.
🔥Intense Kettlebell Walk & Tone🔥Full Body Cardio & Strength🔥Burn Fat & Build Muscle🔥ONE WEIGHT🔥
#walkandtone #fullbodystrength #kettlebell
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[@BurpeeGirlLiss]

Check out my calorie burn in the description box! Watch out for round 2! It's a killer!

[@alicex321]

Questo workout è uno spettacolo!🔝🔝🔝 Bellissimo! Felice, allenata e piena di energia per iniziare la giornata! Grazie 🤗👏👏👏

[@rosebud2075]

Heck, another amazing sweaty workout. I'm loving the compound moves with the extra 10 seconds, makes all the difference! Thank you

[@BurpeeGirlLiss]

It really does!

[@teresadonohue2665]

Loved this workout. Toward the 4th session I was starting to get tired but I kept going. I've done 2 or 3 of your kettlebell workouts and I like them. I have been having low back problems, your workouts don't cause it to hurt, your form is really good. I also don't use more than 8 lbs, 3.63 kg on forward bending stuff.

[@emilialuisagiacomini8136]

Completed!! It's terrific: in one single workout all movements that i need to loose weight, toning and build muscles..I have muscles actually ..I used my two dumbles, 2 chilos each. I ran ran..ran..ran..and sweat a lot. You are the best trainer ever! Thank you so much, Burpee girl, enjoy the rest of the day!

[@BurpeeGirlLiss]

Yay! So happy you liked it! Have a great day!🤗🤗🤗

[@antoniadacal480]

Aunque algún día cambie de entrenadora, me encanta volver a tí, eres la mejor. Mil gracias!!

[@BurpeeGirlLiss]

¡Soy consciente de que!

[@lynngardner76]

Whoo hoo! When you said intense you weren’t kidding!! Omg! That was killer! At first I liked the 40 seconds for the weight training part but then it got so hard! It did go by fast thank goodness! I loved how hard it was and the variety! Thank you!! I did this after True Barre! Whoop!

[@BurpeeGirlLiss]

So happy you liked it! I did it two days in a row. My shoulders are on fire!

[@vai2862]

Omggg that was soooo good! Round two I was like what! Shes not playing! But I am so happy I stuck it thru!!💪🏾💪🏾💪🏾💪🏾

[@BurpeeGirlLiss]

I'm so happy you did too!

[@emilyb370]

omg i lovedddddd this one!!! 323 active/425 total ❤‍🔥

[@melissasmith895]

Hi BurpeeGirl. Melissa Smith here from Florida. I just found your channel about a week ago. I love it so much. Thank you for your workouts. They are fun and so creative. They kick my almost 57 year old butt. I do them in conjunction with another trainer here on KZbin as well as my treadmill workouts. I am having success with my weight loss goals as well as getting stronger. Thanks again and God Bless you. I will keep watching.😊

[@BurpeeGirlLiss]

Thank you so much, Melissa! Really happy you're here!

[@sheskapanlin7739]

Hi! I am a silent watcher ever since you posted the waistline challenge video... I used your vids as alternate to my workouts and I very like it... I hope you can do the upper body cardio esp for shoulder and stomach. Keep it up and thank you for these vids! ❤️

[@BurpeeGirlLiss]

Thank you so much for writing! Happy to hear you've been working out with me for quite a while!🤗 Have you tried the arm toning challenge I posted on Monday?

[@angiemeindlfox596]

This was an amazing workout. Very challenging and so sweaty. It felt so good to know I finished it.

[@courtneyshanahan8908]

Great workout! Love the walk and tone ones and love the kettleballs. I found my 8 pound ones at five and below. I was so excited! Thanks burpeegirl! This one was a sweaty fun combination

[@BurpeeGirlLiss]

Great job on completing it!

[@roxassora2706]

I got my 10 lb one at Scheels. Man, am I dead!

[@deepthipinnamaneni7825]

It’s an amazing workout, definitely promises sore muscles 😅 thank you burpee girl

[@trinawiggins9910]

This one and day 4 of the ab challenge. See you tomorrow. Thank you BurpeeGirl.

[@BurpeeGirlLiss]

Wonderful work!👏👏👏 I'll be here!🤗

[@cheznardi]

...Added to my list for later today...plus Day 9 of baby steps...

[@BurpeeGirlLiss]

Great! Enjoy!

[@allisonsweeney6657]

I have wanted to do this for so long and today I got through the whole thing! I love your kettle ball videos. I’m between, I used my stepper to keep my heart rate up!

[@BurpeeGirlLiss]

Sounds amazing!👏👏👏

[@jackiemotaq2231]

Great!!!Thank you so much…. I’m come back after two months ♥️🔥💥🔥💥

[@BurpeeGirlLiss]

Welcome back!🤗

[@zekekasichiro-smith4725]

I love the combination! 💪🔥 Will do this later in the morning

[@BurpeeGirlLiss]

Enjoy!

[@46rebecca]

Thank you BurpeeGirl! this was exactly what i was looking for this morning. the extra 10s sec is really something!!!! 😁 Really enjoyed this walk and tone. more please!!!

[@BurpeeGirlLiss]

You're so welcome! More to come!

[@Keister4U]

Wowzie !!!! Amazing Amazing workout 👍👏 It was fun but intense. I kept trading from my 10# Kettlebell to my 7#. I felt the burn 🔥 You had to really feel it doing it for two days !

[@BurpeeGirlLiss]

I sure did! Still feeling it now!

[@Keister4U]

@@BurpeeGirlLiss Oh I bet !!! 😫

[@huonggiang5222]

cảm ơn bạn rất nhiều. tôi rất thích bài tập này, đổ rất nhiều mồ hôi, tôi tập theo các bài tập của bạn đã giảm từ 60kg -> 58 kg trong 1 tháng. tôi rất hạnh phúc. chúc kênh của bạn phát triển hơn nữa

[@BurpeeGirlLiss]

Cảm ơn bạn rất nhiều vì đã làm việc với tôi! Thật hạnh phúc vì bạn đang nhìn thấy kết quả!

[@gracielamoretti6669]

Buenísima clase !!!! Abrazo fuerte de Mendoza Argentina 🤩😃😃👌

[@BurpeeGirlLiss]

Thank you so much! Hugs back to you!

[@catherineaddy773]

More like this with the kettle bells please. Love it! Thank you 😊

[@BurpeeGirlLiss]

More to come!

[@DrJohnMcGrail1]

GOOD One! Please do more.

[@neerajsikander1944]

Ohhh i missed all ur videos from last eight days ....now i m back ...vl keep in touch wid u dear.,. Bless u

[@BurpeeGirlLiss]

Welcome back! Bless you too!

[@agnieszkakasprzycka1692]

Mega....mega!🔥🔥

[@BurpeeGirlLiss]

Yay!

[@jenniearrant1802]

This was Awesome 👌 👏 👍 😍..Loved it! Thank you again and again lol!!

[@BurpeeGirlLiss]

Great job!👏👏👏

[@shellula]

Thanks! I liked how this was so simple but fun and I got a great calorie burn.

[@BurpeeGirlLiss]

Wonderful! So happy you liked it!

[@shagginabit]

Another excellent workout! Burned 428 calories "mixed cardio" on my apple watch!

[@BurpeeGirlLiss]

Thanks for sharing!🤗

[@hbnfriends]

i'm so right on with the burn...486 cal! Love thi -- love everything you do. thanks so much!

[@BurpeeGirlLiss]

Awesome! Thank you!

[@midgesilvers9316]

My favorites 👍 thanks so much! My store is out of kettlebells so I use my ten or eight pound weight

[@BurpeeGirlLiss]

That's perfect! The kettlebell was a bit too much for some of these moves!

[@butterfly2185]

Just what I was looking for today thank you😊

[@BurpeeGirlLiss]

You’re welcome 😊

[@marthaamaya6189]

Lovedddd 🔥🔥🔥🔥

[@BurpeeGirlLiss]

Yay!🤗

[@alicatdawson8039]

Oh my goodness, just watched - can't wait to do this tomorrow 😍xx

[@BurpeeGirlLiss]

Enjoy!

[@alicatdawson8039]

@@BurpeeGirlLiss and I did, thank you xx

[@BurpeeGirlLiss]

@@alicatdawson8039 Yay! So glad!🤗

[@shania.sinead530]

I love the split screen!

[@BurpeeGirlLiss]

Glad you like it!

[@angelastoddard1150]

Can’t wait to do this after work today! 💪🏼👊🏼

[@BurpeeGirlLiss]

Enjoy!🤗

[@yesilhayat1729]

💪🏽💪🏽💪🏽🔥wow 👏🏽👏🏽👏🏽

[@BurpeeGirlLiss]

Great job!

[@stephaniebiley9318]

You're the best! Thank you

[@BurpeeGirlLiss]

Thank you too!🤗

[@lauraesthersosa3482]

Hello! Workout completed

[@BurpeeGirlLiss]

Congrats! 👏👏👏

[@maribelramirez5772]

Yes!!! I liked!!!🇵🇷🇵🇷

[@BurpeeGirlLiss]

Great! Thank you!

[@aniab4706]

Hey! It was hot and run so quickly! Thank you! I truly appreciate extended tone time up to 40sec - you can feel the burn 🔥 I would love to see 2 x same exercise in a row - this could kill the musle a bit more:D Just a suggestion tho!

[@BurpeeGirlLiss]

I still want to keep the workout doable for everyone. You might like the strength version better! No cardio in between.

[@aniab4706]

@@BurpeeGirlLiss thank you! I will definitely check that!

[@porchef.6532]

Can't wait to do this in the morning!!!

[@BurpeeGirlLiss]

Enjoy! Left me sore!

[@MatinaToke]

🎉🎉🎉

[@fitri1026]

I’m so excited to try this tomorrow morning!!

[@BurpeeGirlLiss]

Enjoy!

[@fitri1026]

@@BurpeeGirlLiss I forgot to update that I did this workout, and it was AMAZING. I logged 4300 steps and burned around 450 calories according to my Fitbit. I especially love this workout because my heart rate was elevated throughout the entire session, and I love how there was a wide variety of motion so it was never boring! I always love your Walk and Tone workouts but the kettlebell ones are my absolute favorites!

[@reginacelia8537]

Treino concluído com sucesso 💋 e agora vou tomar minha segunda dose da vacina .

[@BurpeeGirlLiss]

Espero que você não tenha nenhum desconforto!

[@rosangelacarreira3576]

Topppp💪🤛👏👏👏

[@Melmel1981]

Loved this so much!!!

[@BurpeeGirlLiss]

Was it too hard on the shoulders?

[@Melmel1981]

@@BurpeeGirlLiss no I don’t think so! It was just right

[@BurpeeGirlLiss]

@@Melmel1981 Great!

[@ewelinagorzelak3029]

❤

[@mids1291]

Great work🔥 ☑️ 💯☑️🔥thank you

[@BurpeeGirlLiss]

Thank you too!

[@mnenmefarey1239]

Great and sweaty workout!!! 👍😅👍😅👍😅

[@BurpeeGirlLiss]

Glad you liked it!!

[@lisadoxtator4493]

Most excellent!!

[@BurpeeGirlLiss]

Killed me...

[@lucindadomingo6677]

💪

[@BurpeeGirlLiss]

👏👏👏

[@malamaurer4043]

Fantastic workout that I needed a serious shower after!! Love love love your variations!! 🤗

[@BurpeeGirlLiss]

I had to absolutely wash my hair!

[@malamaurer4043]

@@BurpeeGirlLiss 😂 I never see you sweat on the screen. Everything you do is effortless.

[@BurpeeGirlLiss]

@@malamaurer4043 I guess the image isn't very clear!😅

[@malamaurer4043]

@@BurpeeGirlLiss 😂😂😂

[@midgesilvers9316]

@@malamaurer4043 you will have to find the video she posted of all the cuts of the times she stopped to wipe sweat out of her eyes🤣. I sweat like crazy but I love her workouts. These walk and tones with weights are my favorites.

[@sangeetapereira4190]

💕💕

[@BurpeeGirlLiss]

🤗🤗🤗

[@chattel8]

What an awesome exercise! Just did it. I felt like I had done for an hour...hahaha...

[@BurpeeGirlLiss]

I know what you mean... 👏👏👏👏

[@hannahnguyen959]

If I don't have dumbbells I can replace it with normal weights, right? Your videos are always easy to follow ^_^

[@BurpeeGirlLiss]

Yes you can! You can perform this workout with one kettlebell, or one dumbbell!

[@pixsiedoll2341]

Burned 480 calories 💦👍🏻

[@BurpeeGirlLiss]

Great burn!

[@andreaferreira4582]

Boa tarde ❤️😘🇧🇷💪🔥

[@BurpeeGirlLiss]

Good evening!🤗

[@chattel8]

Ahhhhh....I survived!!!! 😅😅😅

[@BurpeeGirlLiss]

Congrats! You got it done!

[@crystall9158]

OMG Sweaty Betty I actually jogged the whole time... Mt watch says i did around 3,000 steps and 176 calories... I dont think its accurate though... I have a samsung active the first one... Does anyone know of a reliable calorie and step count watch?

[@BurpeeGirlLiss]

Calories can't possibly be right, don't worry about it!

[@saeyeesaeyee8512]

🥰💗💗💗

[@BurpeeGirlLiss]

🤗🤗🤗

[@mariagarcia-bp4ef]

🥰🥰🥰🥰🥰🔥🔥🔥🔥🔥🔥🔥

[@BurpeeGirlLiss]

🤗🤗🤗

[@felicityhappy919]

I’ve never even picked up a kettlebell but I’d like to start. What weight would you recommend for a beginner? My hand weights are 3 lbs a piece if that helps. Thanks for any help anyone can give!

[@BurpeeGirlLiss]

I guess a 4 kg would do it! Don't know if you can find a kettlebell lighter than that! Dumbbells' work too!

[@felicityhappy919]

@@BurpeeGirlLiss thanks so much. I’ll try it with my hand weight tomorrow. Have a great day!

[@BurpeeGirlLiss]

@@felicityhappy919 You too! Enjoy!

[@filojimenez2368]

🤩👍

[@BurpeeGirlLiss]

🤗🤗🤗

[@A_K-971]

💪💪💪🔥🥰

[@BurpeeGirlLiss]

🤗🤗🤗

[@juliachang4967]

hi, no dumbell or kettlebell, what can I use instead?

[@BurpeeGirlLiss]

Milk jug filled with water or sand!

[@renseggie3558]

Can we use a dumbbell if we don't have a kettlebell?

[@BurpeeGirlLiss]

Yes! Absolutely!

[@ericabateau6660]

Wow I really really felt this one, this was such a burner and effective workout, didn't even realize it was 40 second until the second rounds, but I did enjoyed it a lot thanks so much, and I love your sexy top look good on you 💙💚🧡

[@BurpeeGirlLiss]

Yeah, those 10 extra seconds made all the difference! Thank you!

[@helgabastidagarcia9325]

💞😍 😊💖...

[@BurpeeGirlLiss]

🤗🤗🤗