We all know that many weight loss strategies call for patience and consistency and in this, kettle bells are not left out. Kettle bell swings, however, target the abs, neck, legs, arms hip, back, and shoulder muscles.
The arm and leg muscles are used to generate the swinging force of these exercising pieces. You will actually feel the effect of these extended contractions after you complete a set of kettle bell swings.
This is because kettle bells workout depends on many factors, some of which can only be best determined by a fitness trainer. The rule of thumb in kettle bells exercises is starting with reasonable and comfortable weights.
Many gym enthusiasts and especially men tend to buy heavy unmanageable kettle bells. It is worth noting that the wrong weight can only do more harm than good to your physical health.
This is because this exercise approach promises a balance between steadiness and full muscle engagement. As said above, kettle bells are dynamic fitness equipment, and exercising with them assures whole-body physical well-being.
• Improved mental toughness • Increased core stability • Strengthened back and shoulders • Reduced muscle pain A valuable tip: If you still want to enjoy the entire kettle bell experience, it is advisable to visit a gym or workout room.
The equipment's ability to combine grinding and explosive exercises is nothing close to the impacts of free weights, such as the dumbbells or barbells. In this one, you need to have realistic expectations as losing weight with kettle bells can take as long as you dictate.
To achieve these kinds of results, you must do the correct kettle bell exercises and maintain a proper diet. Hold a kettle bell in each hand, take a huge step forward with each foot, and back to the original position.
With kettle bell training, you can burn a ton of calories, lose fat, and boost your aerobic capacity, all while increasing your strength and putting on muscle. We will provide specific exercise examples as well, so you will know exactly how to approach your fat loss goals with kettle bell workouts.
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! 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.
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.
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.
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.
It really depends on the type of workout, but overall, you should minimize your rest time. Generally speaking, you should have a 2-to-1 work-to-rest ratio for fat loss workouts.
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.
NOTE: FOR FAT LOSS, FULL BODY WORKOUTS ARE BEST. 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.
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.
Kettle bells can help you lose weight because exercises can use up to 600 muscles at a time increasing calorie burn, raising your metabolic rate and challenging your cardio. Active muscles require constant supplies of energy in order to maintain their size and performance and so increase demands on the metabolic system.
Exercising with kettle bells adds tonicity to 100’s of muscles at a time which in turn raises the metabolic system meaning you burn more calories throughout the day and night. Yet another reason why kettle bell training is so great for weight loss is that not only does it work on your muscles but it improves your cardio as well.
The kettle bell exercises are put together in flowing circuits which keep the heart rate up burning even more calories per workout. One of the important things about exercising and weight loss is that you don’t want to just burn calories while you are performing your workout.
Luckily, kettle bell training, when programmed correctly, creates a large imbalance in homeostasis throughout the body. Once the workout is over the body needs to work very hard in order to restore balance which in turn means the use of even more energy or calories.
After burn or Excess Post-Exercise Oxygen Consumption (Epic) is the more technical term for this and is yet another reason why kettle bell training is so effective for weight loss. No type of exercise would be good for weight loss if it couldn’t be maintained for periods of time.
Each kettle bell exercise can be performed at home and in only a very small amount of space (6ft x 3ft) because you don’t need to move your feet very far. The kettle bell movements are fun to perform and require skill development which takes the emphasis away from just working out.
Above I’ve listed 5 good reasons why kettle bell workouts are great for weight loss. Kettle bell training is an efficient way to burn calories but should also be accompanied by a balanced diet for accelerated fat loss.
Other than helping you lose those extra unwanted pounds, these exercises have more benefits. Research published in 2019 proved that kettle bell exercises were quite effective in improving muscle strength and aerobic power in people (2).
Unlike fat, muscle burns a higher amount of energy, thus effectively helping bring down your glucose levels. However, if you are diabetic, be sure to consult your doctor, not only before incorporating kettle bells to your workout routine but also before attempting any form of exercise (4).
In 2018, a clinical trial involving older women aged 65 – 75 years old, proved that kettle bell workouts enabled these women with sarcopenia (loss of skeletal mass and function), increases the sarcopenia index, grip strength, and back strength (1). Please note that you must always make an appointment to talk to your doctor before attempting any new workouts or incorporating kettle bells or any other forms of weight into your exercise routine.
Push your hips back and bend your knees and grab the weight with both arms. Exhale as you make an explosive upward movement to swing the kettle bell out in front of you.
Push your hips backwards, and bend your knees to reach the kettle bell handles (like a squat position). Slowly step forward with your left leg, bending your knee while keeping your right foot in place.
Shutterstock The goblet squat is a great example of a compound exercise. Engage your core as you move back up to your original standing position, pulling the weight to hip level as you go.
Raise the kettle bell until the handle reaches chin level, pointing your elbows up in the process. Also, note that, if you do not have a gym membership, or are not willing to purchase one, these exercises are also perfect examples of home kettle bell workout for weight loss.
As long as you have a go-ahead from your doctor and are dedicated, you can use the above workouts to shed the extra pounds in the comfort of your home. Shutterstock Here are some great workouts that both young and older men can do with kettle bell weights.
With one hand on the floor and the other on the kettle bell, lower yourself as close to the ground as possible, keeping your back straight. Quickly raise your body and swap hands before doing a push-up on the other side, then keep repeating this fluid motion.
It works for the core as a whole and is especially great for the external and internal obliques (also known as love handles). Shutterstock The kettle bell snatch is a great core workout and a full-body strength and conditioning movement.
Holding a kettle bell in your right hand between your legs, squat down until your thighs are parallel to the floor. Rest for 60 seconds then repeat the whole process with your left hand holding the kettle bell.
Drive your heels into the floor and as you explode up from the squat position, press both kettle bells overhead. Lower the weights back down to your shoulder and drop into the squat position.
Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the Better Me app. Shutterstock It should be noted that both men and women can do all the above workouts for weights loss.
However, here are some full body kettle bell workout for weight loss routines that women can do at home or in the gym. Start in a squat position with a kettle bell in each hand, arms extended toward the floor between feet, palms facing away from the body.
In one motion, press through heels to stand up, raising the kettle bells overhead, rotating palms to face inward and stopping when biceps are by the ears. Start standing with feet hip-width apart holding the handle of a kettle bell with both hands in front of your face, elbows bent and wide at sides.
Complete 15 clockwise turns before changing sides and doing the same thing 15 more times counterclockwise. In one motion, press hips forward and rise up to a high kneeling position using that.
Momentum to rotate palms away from the body and press the kettle bells overhead until arms are straight and biceps are by your ears. When done right, they have a slew of incredible benefits ranging from better posture to prevention of illnesses.
However, you must keep in mind to only use weights that you are comfortable with and seek medical advice before starting a new exercise routine. It helps with your overall and cardio endurance, flexibility and agility, as well as strength and balance.
This is a great option for someone with a busy day who cannot only afford to spend hours at the gym but would still like to lose some weight and/or build some muscle. If we are counting down calories lost per minute, high-intensity workouts may help you burn at least 20.2 calories per minute which is the equivalent of running at a pace of 6 miles per hour (approximately 9.6 km per hour).
As seen above, these forms of weights can help you burn many calories within a very short time. For many people, this can be a very exciting and tempting idea that may lead them to exercise with kettle bells every day.
After all, for a healthy and sustainable weight loss journey, you should aim to lose half a kg to one kilogram every week (3). In most if not all cases, people end up adding more weight than they initially lost.
A quick 20-minute kettle bell exercise routine can be enough to give you a full body workout. You can switch them up with the other example above if you please, or check out this 20-min Full Body Workout at Home.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind.
Having a kettle bell that’s the right size and weight will generate the resistance you need to burn calories quickly. The main muscle groups strengthened with the kettle bell swing are hamstrings, glutes, quads and abs.
Working out with a kettle bell gives you what fitness pros call a “functional” workout. Muscles are worked similarly to everyday activities like: lifting a child, stowing luggage, or hoisting a gallon of milk.
Another example how using kettle bells can make life a bit easier in other, unexpected ways! Experiment with different kettle bell exercises and create a good fitness routine that will burn off those pounds.
As with any exercise plan, how quickly you lose weight with a kettle bell workout will vary depending on various factors. Fitness consultant, Kelly Marshall, stated a 60-minute kettle bell workout would burn anywhere between 450 and 600 calories.
How quickly you lose weight will depend on the frequency and intensity of your kettle bell routine. Essentially, you’d need to work with kettle bells for roughly three hours a week to lose half a pound.
One study found that 20 minutes of continuous kettle bell training was comparable to running at six-minute mile pace. Trainer Jennifer Cohen adds that you can expect to burn 200 calories in 10 minutes.
“Excessive Post-Exercise Oxygen Consumption,” refers to the calories you burn after training due to an increase in your metabolism. Kettle bell training creates an after-burn effect for up to 24 hours after exercise, explains Beth Corey of KettleGirls.co.UK.
Those new to training may see slower results with kettle bells than if you were to do traditional cardiovascular exercises. If you’re new to kettle bells, or eating more calories than you should, muscle mass weight gain is inevitable.
Unlike traditional weight loss options, such as running, kettle bell training is a low-impact exercise. You don’t have to worry about shock to the joints or soft tissue deterioration associated with high impact.
Weight-bearing exercises increase bone density and make the muscles in the body stronger. It’s hard to be exact as to how quickly you’ll lose weight with kettle bell training; it’s really up to you.
To review: simple movements, affordability and portability make kettle bells a great option to lose weight. Likewise, they are a great option to lose weight in a healthy and steady manner.
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. As you probably know, weight loss is simply burning more calories than you intake.
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. 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.
In this position, lean your upper torso downward as if you are bowing to someone. 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. Kettle bells are uniquely capable of helping you lose weight, and boost aerobic capacity, apart from increasing strength.
To take advantage of this valuable exercise device, you can try out the 100 kettle bell swings a day weight loss program. To benefit from the 100 kettle bell swings a day weight loss program, you must do it right.
To initiate the forward swing, push your hips up in a forceful motion. If you don’t have anyone nearby, you can record yourself with a camera during the workout to check for poor form.
In the study, participants experienced increases in both maximum and explosive strength from kettle bell workouts. Although the study didn’t involve daily workouts, it’s a useful indicator of the potential benefits to your lower body strength.
An interesting aspect of kettle bell swings is they promote positive hormonal responses, which enhances body-fat-burning. Researchers from the University of North Texas performed a study to verify this.
Their research showed significant increases in growth hormone and testosterone levels (10). The participants did only 12 sets of kettle bell swings involving 30-second workouts with 30-second rest periods, and they only used 35-pound (15.8 kg) bells.
Well, according to The Endocrine Society, testosterone helps increase muscle mass and enhance fat loss (9). It’s also important to remember that your testosterone levels fall as you grow older.
Your body weight : Heavier people typically burn more calories. Your age : Younger people may have more muscle mass, which gives them the capacity to burn more calories.
Your gender : Men tend to have higher metabolism levels compared to women. Your lean body mass : If you have more muscles, you’ll likely burn more calories.
As you can see, the specific calorie burn can vary immensely due to variations in all these factors. Therefore, a useful strategy to figure out your specific calorie burn is to measure it when doing the workout.
You can use a heart rate monitor to get a more accurate estimate of your calorie burn. This is because the kettle bell swing is an all-round fitness workout, much like a cross between circuit weight training and running.
Fortunately, kettle bell swings also improve your aerobic capacity, as well as your dynamic balance and core strength. This was tested and proven in one study by the American Council on Exercise (ACE) (1).
In the study, researchers tested and found a significant boost in the VO2max (maximum rate of oxygen consumption) of 18 volunteers. The National Research Center for the Working Environment in Denmark performed a study to uncover this benefit (4).
This gives you at least one rest day for your muscles to recover and avoid injuries. This article is intended for general informational purposes only and does not address individual circumstances.
Kettle bell training can be a serious calorie burner if you do high-intensity moves such as swings, around-the-body passes, figure eights and snatches. A portion-controlled, healthy diet free of trans fats, refined grains and added sugars is an important strategy in losing weight.
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. That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.
Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions. They don’t sit around doing the bare minimum, hoping success finds them.
Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward. Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.
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Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life. Waiting for the right time to act is basically procrastination wrapped up in an excuse.
Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development. It’s about weighing the pros and cons while moving forward with that element of trust.
Being effective at managing emotions is key on the road to success. Consciously working on effective communication skills gets anyone closer to success.
Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality. To become successful, hard decisions need to be made and acting on them is crucial.
While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid. Putting money on a pedestal and equating it to success is a dangerous mindset to have.
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People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. When difficulty strikes, most would throw in the towel, but successful people are just warming up.
Being open to constructive criticism and acting on it to improve is most seen in those who are successful. Successful people don’t invest time or emotional energy into things which they have no control of.
Successful people are not people-pleasers, and they don’t need constant approval from others in order to move ahead. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.
Many spend their life starting things that they never finish, but successful people get the job done. Successful people consciously work at being healthy and productive on all levels.