First, it’s proved that kettlebellworkouts increase the heart rate and burn more calories than the same exercises without kettle bells. If you check out my free PDF file below, you’ll see that kettlebellworkouts are on the top in terms of intensity.
Heavier weight may be used for such exercises like squats and dead lifts if your aim is to grow your booty/build leg muscles. I use a 6 kg (12lb) kettle bell but if you haven’t use weights before I recommend to start with a lighter one.
Kettle bell Workout for Beginners by Muzak Light This workout is great for beginners because all the exercises are well explained and performed in a slow pace. 30 Min HIIT Kettle bell Workout by HAS fit I love this YouTube channel and especially their kettlebellworkouts.
So it’s a great workout if you are short on time but want to burn extra fat. Legs have the largest muscles so when you target them you burn lots of calories.
There is no doubt in my mind that the chosen kettle bell weight loss exercise would have to use as many muscles as possible. So, rather than single out just one kettle bell exercise for weight loss I decided to list 7 starting from the easiest and progressing to the more technical.
Almost every muscle in the body is activated during this kettle bell exercise, plus it is very cardiovascular so will raise the heart rate quickly. The kettle bell squat also acts as a pumping mechanism driving blood around the body and lubricating our joints with healthy nutrients.
The thighs must drop to parallel with the floor in order to properly activate the buttock muscles. Beginners can get huge benefits from just performing the kettle bell goblet squat but for those more comfortable with the exercise the press can be added to the top of the movement.
Watch a video of the squat and press kettle bell exercise for fat loss below: The kettle bell swing would have been my first choice as bestkettlebell exercise for fat loss but it’s quite technical for complete beginners.
Kettle bell swings for fat loss, like the squat and press, work most muscles in the body but has more of an emphasis on the back. The hamstrings, buttocks, lower, mid and upper back all work hard during the kettle bell swing for weight loss.
As with the squat and press the feet do not need to move so impact is very low and minimal space is required. The top part of the swing is also very powerful at developing the abs when performed correctly as it simulates a standing dynamic plank position.
The kettle bell clean and press is based off the dead lift movement pattern which simulates how you should pick anything heavy up from the floor. The legs, hips, buttocks, core and back are heavily involved in the kettle bell clean movement.
Beginners should start with just the kettle bell clean and when mastered add the press to the movement. Again the feet do not need to move so it’s an excellent kettlebellfat loss exercise for small spaces and for those trying to avoid impact.
The kettle bell lunge has lots of cross over for sports and improves hip mobility for daily life. The kettle bell lunge must be mastered first before attempting to add the overhead press to the movement.
The kettle bell clean, squat and press is certainly not for beginners and seriously challenges your technique throughout the movement. Again the feet are not moved during the whole exercise so only a small space is required along with minimal joint impact.
Again this is not for the beginner and you will need to have mastered the swing and high pull before attempting this kettle bell exercise. The feet stay planted so not much space is required and the impact on the leg joints is very low.
It’s a super cardio exercise as the kettle bell is practically pulled from just above the floor to straight overhead. Just be careful not to add too many overhead press exercises next to each other or your shoulders will fatigue too quickly.
As a general rule I’ve found these to be the best starting weights for men and women: A good fat loss exercise is a full body movement that uses hundreds of muscles while raising your heart rate at the same time.
All 7 of the kettle bell exercises listed above will generate some amazing results for fat loss. I’ve also shown you how to use these kettle bell exercises by putting them together into weight loss workouts of your own.
The best fat loss workout is always the one that gets completed regularly so build an exercises' habit. Are kettle bells good for fat loss Yes kettlebellworkouts, when programmed correctly, provide a full body mix that will increase your metabolism and generate fat burning hours after your workout has finished unlike conventional cardio methods.
If you want to slash calories and get lean, this kettle bell circuit will help you get the results you’re looking for in only four moves. Whether you’re clocking time in the gym or doing an at-home workout, this full-body workout routine includes powerful moves like dead lifts, lunges, rows, and the alternating push press.
Tap your knee to the ground, return to standing, and halo the kettle bell counterclockwise. Repeat on the right side, rotating kettle bell clockwise, for 1 rep. Do 10 reps.
Alternating Reverse Lunge With Halo Ian MaddoxStand with feet shoulder-width apart, a kettle bell in right hand; hip hinge to start. Return kettle bell to the rack position for 1 rep. Do 10 reps, then switch sides.
Stay on the balls of your feet and find a rhythm. Hinge forward at the hips, then contract your glutes to swing the weight overhead.
Contract your abs to lift your hands and feet together above you before lowering slowly. Go steady and under control to maximize the benefit to your core and minimize the risk for your lower back.
Set up with your feet wider than your shoulders, knees bent and you're back flat. Don’t stop: in one fluid movement, lift the weight close to your chest until it reaches chin height.
Reverse, ignore the increasing burn and repeat. Go all out for 12 minutes, record the number of rounds and try to go one better on your next attempt.
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