A portion-controlled, healthy diet free of trans fats, refined grains and added sugars is an important strategy in losing weight. This type of training involves all-out bursts of effort that raise your heart rate to near maximum for intervals lasting between 10 seconds and four minutes.
Moves such as kettle bell snatches or swings can raise the heart rate to near maximum, found a study sponsored by the American Council on Exercise in 2010, which makes them ideal for intervals 2. Workouts are some of the most effective ways to get rid of body fat and keep fit.
Kettle bell routines are great exercises you can do to lose a good amount of weight and tone your abs. We have come up with 10 kettle bell exercise routines that will help you burn fat all over your body.
There is a weight loss fact that the more muscles you use, the more calories you burn. Another great thing about our selection of kettle bell exercise routines is that it also conditions all the muscles you engage.
Choose a combination of these kettle bell exercise routines on different days to add some variety to your workout. This will keep things fun and you will be able to work many muscle sets to achieve an all-round and lasting weight loss.
This is an awesome kettle bell exercise routine if you are looking to lose some weights fast. It is also a great cardio workout as it helps to pump blood through the body while lubricating your joints 1.
Now, lift yourself back up and then raise the kettle bell up above your head until your elbows lock. If you also need to correct your posture along with losing weight, this kettle bell exercise routine for abs will do that for you.
This routine will work your entire leg muscles, your core, your abs, and your back. Hold a kettle bell in your right hand and slowly lift your left leg off the floor.
Lean your torso downward while keeping your back straight and in line with your left leg. Keep leaning downward until your back all the way down to your left heel is straight.
By now, only your right leg is on the floor with the kettle bell hovering above the ground in your outstretched right hand. Slowly return to the starting position to complete one rep. Do this kettle bell routine exercise for 12 reps on each leg.
This simply means that you will be using a lot of muscle sets to accomplish this workout. Raise it to shoulder height and then twist your wrist and lift it above your head in a swift movement.
Bring it back down by reversing the process and finish it off with a squat placing the kettle bell on the floor. The reason simply is that it engages almost all the muscles in your body turning you into a fat burning machine.
Your buttocks, hamstring, and your entire back muscles are put to work during this exercise. Kettle bell swing routine, however, is a bit technical so it might be a little tricky to get your form right for a beginner.
Lower your torso towards the floor while keeping your back straight. This kettle bell exercise routine will put your arms and pecs to work.
Grab the handles of the kettle bells instead of placing your palms on the floors as with traditional push ups. Now lift one kettle bell off the floor towards your side while retracting your shoulder blade.
This is a good kettle bell exercise for chest and it will also put your shoulders, arms, and pecs to work. Grab the kettle bell with one hand while the other is firmly on the floor and perform a push up.
This is another great kettle bell exercise for arms and will also involve all the muscles in your body. Hold the kettle bell in your hand close to your shoulder with your elbow pointing to the ground.
Now, lower yourself into a lunge putting the corresponding leg of the hand holding the kettle bell backward. Bring your hand back to your elbow to complete the rep. Repeat 10 of this routine to make a set.
Your upper torso gets a full workout with this kettle bell exercise routine. Even though you are seated and much of the muscles from your midsection downward are not really getting worked, this is still a good workout.
So, get your butt to the floor, keep your back straight, and stretch out your legs wide apart. Slowly lower the kettle bell back to the starting position to complete the rep. Do 10 to 15 reps of this to make one set.
This workout mainly targets your back muscles and also strengthens your core and legs. If you are a beginner, you might want to rest your free hand on something to help you maintain a good form.
Lower your torso at the hip while keeping your back straight and your knees slightly bent. Grab the kettle bell with one hand and pull it up to your side in a smooth movement.
Lower the kettle bell without it touching the floor to complete one rep. You will do 10 to 15 reps of this (depending on your fitness). This extra workout is a kettle bell exercise routine for a stark beginner.
This routine teaches you the way to bend at the hip and not arch your lower back. Stand straight and hold the kettle bell by the base of the handle with both hands.
You can rest assured if you do these exercises the right way, you will start seeing results sooner than later. Commit to these kettle bell exercise routines and you will soon be burning calories round the clock.
Women are especially susceptible to storing fat in the belly area. Kettle bell workouts provide a challenging way to reduce dangerous fat by strengthening muscles and burning fat from the entire body, including the belly.
Using the correct technique for kettle bells is imperative to avoid injury and get the most benefit from your workout. Get instruction from a fitness professional who is qualified to train in kettle bell technique and exercises.
Practice using kettle bells after you have received instruction, gradually transitioning to heavier weights. The kettle bell swing exercise not only helps burn body fat by stimulating your metabolism, but also improves hip strength and trims the buttocks.
Hold the kettle bell using both hands with your palms over the handle, pointed down toward the floor. Grasp a kettle bell in each hand and then push your body back to a standing position.
Place your foot inside the handle of the kettle bell and straighten your leg to lift the weight off the floor about 12 inches. But never fear—once you learn to use this exercise, you’ll unlock an intense full-body workout that can help you lose fat, get stronger, and even sculpt a shapely butt.
To avoid injury, the following build-up exercises should be mastered before performing the kettle bell swing. It may take one day or it may take a year, but keep practicing the four moves until you can do multiple reps comfortably.
Learning to use your glutes, hips and hamstrings will not only target some highly-prized muscle groups, but will also keep your knees and lower back safe during heavy lifts. Hold a light kettle bell in your hands behind your back as if you were getting handcuffed (which hopefully isn’t a familiar position for you).
Pull your shoulders back, squeeze your butt and brace your abs as if someone was going to punch you in the gut. Return to the starting position by pushing your heels through the floor and squeezing your butt.
The kettle bell sumo dead lift is the perfect exercise to challenge the glutes and hamstrings before moving on to the swing. Grab the horns of the kettle bell firmly, pull your shoulders back and drive your knees out as if you were trying to spread the floor with your feet.
Lift the kettle bell by pushing your heels through the floor and squeezing your butt, making sure your hips and chest rise at the same time. You know, the guy who bends over and throws the football backward between his legs so the kicker can boot the ball through the goal posts.
Well, it turns out that hiking a football is very similar to the beginning of a kettle bell swing. Grab the kettle bell with your arms straight and engage your lats by squeezing your armpits together and trying to put your shoulder blades in your back pockets.
Keeping your arms straight, forcefully drag the kettle bell back toward your legs until it leaves the ground (note: the kettle bell should leave the ground just as it reaches the middle of your foot). Let the kettle bell swing just below your hips but no farther—letting it travel too far backward can hurt your lower back.
Once you’ve mastered the hip hinge, sumo dead lift and long snap, you’re ready for the real deal: the full-blown kettle bell swing. There’s a reason there are entire classes and certifications dedicated to the swing and other kettle bell movements.
A former college baseball player turned powerlifter, he earned his Master’s degree in Exercise Science from Delphi University.