KETTLEBELL WEIGHT: 12 to 16 kg (25 to 35 lbs) NUMBER OF ROUNDS: 10 REST BETWEEN ROUNDS: 90 seconds By the end of this complex, you’ll have completed 400 reps—netting massive calorie burn while moving in various planes of motion. Hinge hips and grip kettle bell to start, then do an explosive dead lift, jumping as high as you can at the top.
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.
With only a single kettle bell and the right plan, you can spike your heart rate to burn extra calories long after your last rep. Work at a good but sustainable rate — you don't want to be staring at the kettle bell, basically.
Put your feet on a bench or box with your hands on the ground in front (A). Hinge at your hips and swing; when your torso is parallel to the floor (A), pull the weight up to shoulder height with your arms straight (B).
Extend your legs and raise the bell to your chin, so your arms bend and your elbows are in line with your head (B). Stand with your legs slightly wider than your shoulders, clasping a kettle bell in front of your chest with palms facing each other (A).
Bend your knees and lower into a squat (B), ensuring you don’t arch your back by tensing your glutes throughout. Hold the weight in front of your shoulder, on the opposite side to your front leg (A). Extend your other arm for balance as you press the kettle bell overhead, keeping your elbow tight and biceps close to your ear (B).
Another lunge move, but this time you’ll be working your lower body. Stand tall, holding the kettle bell close to your chest in both hands (A).
Keep your back straight and abs tight as you drop onto your left forearm, then your right, to return to the start position. For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men’s Health UK today
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I started thinking about all the kettle bell exercises for weight loss and which would get the job done the quickest. 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. When in full flow the clean and press is also very cardiovascular because the heart has to work hard to move the kettle bell from the floor to the top position and back down again.
Watch a video of the clean and press kettle bell exercise for fat loss below: You also get a huge amount of cardiovascular output from the kettle bell lunge which often surprises many people.
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.
As with the squat the depth of the movement is very important in order to fully activate the fat burning buttocks. Watch a video of the lunge and press kettle bell exercise for fat loss below:
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.
The movement should flow from one exercise to the next making it a pleasure to perform if not very challenging on the heart and lungs. Watch a video of the clean, squat and press kettle bell exercise for fat loss below:
It is important to keep a nice straight wrist, a good grip, and a high elbow in order to complete the movement correctly. Watch a video of the high pull kettle bell exercise for fat loss below:
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.
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. Not only will you generate more power, build more lean muscle, and spike your metabolism, but you’ll also improve your balance and stability.
Because of its shape, you can push, pull, and swing the kettle bell like nothing else and unlock a new branch of exercises that are impossible with the tools you have now. Follow these six bestkettlebell exercises to add more muscle, melt more fat, boost your endurance, and move better.
You’ll improve your body quickly and build the foundation for every other kettle bell exercise. The dead lift adds muscle to your hips, hamstrings, glutes, and back.
HOW TO DO IT: Stand shoulder-width apart with the kettle bell between your legs and the handle inline with the bony part of your ankles. Squeeze the handle hard, pull your shoulders backward, and crush your armpits.
The kettle bell swing is a fantastic exercise to strengthen your body and burn a ton of fat. It develops tremendous power in your hamstrings, glutes, and core, which will improve your other lifts like the squat and dead lift.
Start with the kettle bell dead lift first —it will build a great foundation and teach good technique. Then, hike the kettle bell back between your legs like a center in football and explosively drive your hips forward.
With a correct swing, the kettle bell should reach around the height of your belly button or chest, no higher. The push press is a phenomenal, explosive move that sculpts big shoulders, huge traps, and ripped triceps.
It also builds tremendous core stability and forces you to generate power from your lower-body, transfer it up the kinetic chain, and out through your arms, which is integral in every sport. Lower yourself into a very partial squat and explode upward with your legs while driving your arms overhead.
At the top, make sure your biceps are next to your ears and your wrists are flat, not bent backward. Carefully lower the kettle bells back to the rack position and repeat.
It’s also a safe and efficient way to bring the kettle bell to the rack position for your overhead exercises. Then, hike the kettle bell back between your legs like a center in football and explosively drive your hips forward.
Memorize the feeling, and then swing it between your legs and return to the rack position. Because it travels more distance, the snatch builds more power than the swing or clean.
Then, hike the kettle bell back between your legs like a center in football and explosively drive your hips forward. The most common problem with the snatch is when the kettle bell slams on your forearm at the top.
This is a phenomenal dynamic exercise that blasts your obliques, strengthens your shoulder, and activates your hips too.