Strength based exercise involves developing the muscular system so you can jump higher, run faster, punch harder, lift heavier etc. However, if you use a challenging weight and put together a selection of kettle bell exercises into a circuit then you will raise your heart rate and keep it elevated for a long period of time.
A kettle bell circuit like the one above will not only build strength but also keep the heart rate elevated making it a cardio workout too. Here’s a video showing how kettle bell exercises can flow keeping your heart rate elevated for great cardio:
Kettle bell workouts are inherently strength based because you are lifting a weight that challenges the muscular system. As most kettle bell exercises involve the use of hundreds of muscles at a time they require a great deal of energy produced by the heart and lungs.
If programmed in a circuit format kettle bell workouts can promote both strength and cardio gains at the same time. Well, if you explore one of the neglected corners of the gym (or your garden shed for that matter), you may well find a brilliant alternative to your standard weight workouts: the kettle bell.
“The thing about kettle bells is that they genuinely do offer a full-body workout,” explains personal trainer Hannah Lewin. A kettle bell swing, for instance, uses your quads, hamstrings, glutes, lats and all you're stabilizing muscles as well, such as your core.
Just do a quick Google search and you’ll find over 50 exercises — ranging from good mornings and single arm dead lifts, to Turkish get ups and kettle bell snatches. Because you tend to use one kettle bell at a time, you’re naturally working on your core power, balance, flexibility and coordination — all of which are crucial to everyday fitness, as well as strength training.
If your core is not activated, you can’t get a weight into the air during a clean and press without putting untold pressure on your back. You need balance and pelvic floor strength to complete a set of kettle bell swings, while coordination is crucial for getting through any heavy weights' session safely.
One person who knows all about strength and conditioning is Laura Higgins — a certified trainer, author and director of The Foundry. Even a kettle bell halo (circling your shoulder girdle with the weight) activates your traps, lats, deltoid and core.
Marimba explains that they’re a great tool for spiking heart rate “very quickly due to their functionality”; they don’t require any effort to set up, but they do get us working hard to move them from point A to B. Utilizing higher rep ranges and ballistic movements with appropriate rest has big cardiovascular benefits.”
Follow @StrongWomenUK on Instagram for the latest workouts, delicious recipes and motivation from your favorite fitness experts. With kettlebelltraining, you can burn a ton of calories, lose fat, and boost your aerobic capacity, all while increasing your strength and putting on muscle.
In this guide, we are going to explain exactly how you can lose weight (in the form of fat) with kettle bells. We will provide specific exercise examples as well, so you will know exactly how to approach your fat loss goals with kettle bell workouts.
It’s a double whammy that offers fat loss and muscle building effects. Kettle bell exercises are said to work more muscles in one movement than any other training tool.
This is called Epic — Post Exercise Oxygen Consumption. However, kettle bells are widely considered the best training tool for Epic.
However, running for long periods of time will cause your muscles to break down due to cortisol release (a stress hormone). A study by the American Council on Exercise (ACE) found that the average person can burn 400 calories in just 20 minutes.
After all, more calories burned means greater weight loss/fat loss! PLUS, with kettlebelltraining, you get the after-burn effect, so you will be burning calories for as much as 24-30 hours after your training session.
And make note, the calories we discussed above for kettle bells does not include the after-burn effect. Kettle bell fat loss workouts are a mix or aerobic and anaerobic training, so you get the best of both worlds.
Therefore, this is a major benefit of using kettle bells for your fat loss goals. It is hard to say how quickly you will lose weight and fat with kettlebelltraining, as it depends on a variety of factors such as how often you train, how intense your workouts are, and what your diet is like.
If you really want to lose fat in the most efficient manner, keep reading on as we are now going to get into the nitty-gritty… Follow the 4 points below, and we guarantee you will shred fat, lose weight and keep muscle mass so you look like a lean, mean, fighting machine.
Examples of kettle bell grinds: Front Squat, Military Presses, Sumo Dead lifts. They are meant to burn a lot of calories and improve conditioning.
How heavy should my kettle bell be for fat loss ballistic exercises? The general starting weights for ballistic exercises are as follows:
Make note, kettle bell ballistics are more complex than grinds as the exercises are based on movement patterns rather than a single plane of motion, so using a lighter weight to start off is smart as to avoid any injury and to get the form down correctly. Burns Calories & Fat Loss High Epic Effect Improves Conditioning Muscular Endurance Moves you through all planes of motion, so you’ll be training in a way that is natural to a human's movement patterns…i.e.
Should my kettle bell fat loss workouts be entirely based on ballistic exercises? No, but they should make up the majority of your workout if your goal is to burn more calories, i.e. lose weight and fat.
When creating a kettle bell workout for fat loss, it is important to keep the following in mind: Ballistics should make up the majority of your (full body) workout.
Aim to do 5-8 exercises each workout, with a minimum of 15 reps to start. That means if a set takes you 1 minute, you rest 30 seconds.
We will give you more examples about the rest time when we discuss the types of workouts just below. If you follow the below workout protocols, they should be intense, so long as you are using an appropriate kettlebellweight.
20 as a minimum because you need to get enough volume in to burn enough calories and have a good effect on fat loss. And 45 minutes as a maximum because any longer and your cortisol levels will rise, which is not conducive with losing weight and fat.
Best Kettle bell Workouts for Fat Loss: Circuits AMR APS Tabatha COMPLEXES Moms SETS X REPS WITH LOW REST (2-to-1 work-rest ratio) Note: If you are a complete beginner to kettle bells, keep things on the low end (i.e. 2 circuits of 3-4 exercises for 2 rounds).
For a 20-30 minute AMAP, choose 3-5 exercises and keep running through the circuit, resting only when necessary. The Epic effect on Abates is strong, so you will be burning fat long after the “short but intense” workout is over.
Swings x 1 recleans x 1 researches x represent THIS SEQUENCE FOR 15 REPS Tallest This is a traditional style of training made intense by keeping the rest time low.
Overall, create a habit of working out with a good intensity that is sustainable. If you push way too hard, you may not be back in the gym for days, and that is not ideal.
You need to find a happy medium of high intensity but not over doing. Note: For circuits, AMR APS, and COMPLEXES, the rep count can be shorter than the minimum 15 that we suggested, as you will be doing a lot of volume with little rest (one exercise after another).
Progressive overload means you are continually making your workouts harder over time. If you keep the same workout structure, it will become easier, as your muscles and body adapt to the stimulus.
If you don’t make them harder, that won’t be the case, as things will get easier. Although this is typically good for building muscle, it is necessary for weight loss too as you need to make your workouts harder or else it will become too easy for you and you will burn fewer calories.
The best ways to make your workouts harder so you can keep improving and burning a high amount of calories is to: To lose weight and fat, you need to eat at a calorie deficit.
If you eat healthy small meals multiple times a day and you work out hard, you should be at a deficit. Weigh yourself each week and if you aren’t losing weight, then adjust your diet.
Be sure to eat a high protein diet, so you can maintain muscle. Now, you might be wondering, why do I need to work out if I can just eat at a deficit and lose fat?
Well, if you want to keep muscle, look lean and be fit, then you need to work out. So, with kettle bell workouts, you can eat pretty much a normal healthy diet and lose the weight.
You will constantly be burning calories because you aren’t losing muscle and the workouts are intense enough to cause the after-burn (Epic) effect. If you eat at a calorie deficit and you don’t work out, you will get skinny (not tone) and the quality of life won’t be as good as you will need to be way more careful of what you eat.
While ballistics should make up much of your workout, adding in some grinds with heavier kettle bells is effective as they are physically taxing, which causes more calorie burn. 26 Body weight Leg Exercises for Muscle, Strength & Explosive Power December 06, 2020
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