The kettlebell is a great exercise tool to strengthen your body and burn fat. Kettlebell weight loss workouts are effective in part because they recruit so many of your major muscle groups. This means more exercise (and fat burning) gets done in less time. One of the key ways to keep the pounds off is boosting your metabolism and the best way to do that is by working more muscles.
Kettlebell weight loss workouts keep the energy and calorie burn high because you are constantly in motion. Instead of just lifting and lowering a weight you are swinging a kettlebell – basically a heavy cannonball with a handle.
Here is a sample kettlebell workout to boost your metabolism and fat burning:
Start with a warm up. Try 5-minutes of jumping rope or jumping jacks and jogging. Anything that gets your breathing and heart rate up to increase your body temperature and blood circulating.
1. Kettlebell Get Up
This functional whole body movement is a great workout and is much more challenging that it seems! Remember to start with no weight until you have the correct form, then progress slowly in weight focusing on quality of each part of the getup. Speed will come with time. Take your time and get each part right, you will get the safest and best workout that way!
Start on your back with the kettlebell held in one hand over your torso. While keeping your arm and weight extended, simply “Get Up” by moving to a seated position and then to a standing position. Remember, the kettlebell is held at arm’s length throughout the entire motion. Perform 8-10 reps and alternate arms.
2. One Arm Rows
This will help firm your back and bicep muscles and teach you how to use your body as its own bench. Your core muscles will also be stabilizing to do this exercise.
Stand with your feet shoulder width apart with bent knees. Bend at your waist with your back straight. Place one arm on a weight bench for stability and hold the kettlebell handle in the other hand. Pull the kettlebell up to your chest while keeping your elbow close to your body and squeeze your shoulder blades together. Perform 8-10 reps with each arm.
3. Overhead Press
Stand with your feet shoulder width apart. Hold a kettlebell in each hand and hold them next to your head at ear level. Press one arm up above your head then returns to the start position then repeat with another arm. Perform 8-10 reps on each arm.
4. Kettlebell Pass Between the Legs
Stand with feet much wider than shoulder distance apart. Hold your kettlebell in one hand and bring it around the front of your leg. Reach between your legs from behind you with the other hand and pass the kettlebell. Perform 8-10 reps in each direction.
This is hard, really hard, but really a fun exercise once you get used to it. It’s meant to not only challage you phsically, but also mentally. In the video she is doing the hardest version, going from a W pass to an 8 pass. You can do just W or just 8 if that is more comfortable for you.
5. Kettlebell Swings
Hold your kettlebell between your legs with your body bent slightly at the waist and knees slightly bent. Keep your back flat. Swing the kettlebell back between your legs and then quickly forward to chest level. Keep your arms straight and use the power from your hips, and legs. Perform 10-12 reps.
Perform these 5 exercises in a circuit moving from one exercise immediately to the next with no rest in between. After you complete one circuit, take a 60-second rest then perform each of the 5 exercises again. After you complete the second circuit you can either rest 60 seconds and repeat again or you can move into the cool down.