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.
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 youloseweight 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 youloseweight 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.
In short, the end results will always reflect the dedication put in at the beginning. Kettle bells can help youloseweight 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. Dan John came up with the original '10,000 swing kettle bell workout' concept in the early 2010s and published the results over at T-Nation.
It was an empirical approach and the program was validated through testing as opposed to scientific research. According to Dan, everyone doing the program “got leaner, dropping a waist size or two, in 20 workouts” and “increased grip strength and work capacity”.
He also mentioned that “abs were more visible glute strength was wonderful” too. To kick-start weight loss, please check out this article on how to boost metabolism naturally.
In between the sets, you will be doing low volume strength exercises, one of the following: overhead press, dip, goblet squat or chin up. After the set of 50, give yourself at least a 3-minute break and do a little stretching to ease up the muscles in between clusters.
This version is as simple as it gets: all you need to do is perform 500 kettle bell swings, each set lasting until technical issues or grip problems develop. The second version requires more than just one kettle bell so you need to be 'well-belled', as Dan puts it, in order to perform this workout.
The aim is still to perform 500 swings per workout but the reps depend on you. The third option is called the 'One-Stop Shop Approach' and it consists of two clusters of 250 kettle bell swings.
A portion-controlled, healthy diet free of trans fats, refined grains and added sugars is an important strategy in losing weight. Cardiovascular exercise, particularly in the form of interval training, is another effective tool in the battle of the belly bulge.
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.
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.
Now, turn it over to your back and hold it there such that your elbows are pointing forward. Lower at the hip till your back is almost parallel to the ground.
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.