Space-efficient design Ergonomic handle Easy weight switching Professional workout videos Bow flex Selected Adjustable Kettle bell in a perfect workout product for people that want a stylish but durable unit.
This unit allows people to make changes to the resistance levels from 8lbs-40lbs. The features don’t end there; this kettle bell comes with 24 trainer-led workouts that will help you perform squats, twist, swings, rows, and several other exercises.
Ergonomic handle Durable construction Simple to adjust Space-efficient design Powerboat is a reputable brand that has dominated the fitness industry for long.
The manufacturer has upgraded its line of products to give you a sleek and simple-to-use adjustable kettle bell. It comes in a stylish matte finish and features a compact design for easy storage.
Besides, the compact design allows for easy maneuvering during several exercises, such as the dead lift, Russian twist, swing, and snatch. This kettle bell also comes with a contoured shell to ensure you enjoy exceptional comfort levels.
For those who are busy attending gyms and plan to work out from home, Stamina 36-Pound Adjustable Kettle bell is the perfect fitness tool to purchase. The cast-iron hand grip provides a comfortable hold as you perform various exercises.
It features plastic construction so that it will give you a better grip for a comfortable workout. It’s a great addition to your travel bag or home gym, and it will let you perform different exercises from anywhere.
Besides, the unit is adaptable, and it will fit most dumbbell handles so you can never miss on your workout sessions. The bottom part has a foam padding that will ensure a firm and comfortable grip.
Lightweight design Convenient to use Solid feel and construction Easily transportable Don’t let the tight work schedules mess with your workout sessions when you can purchase Apex Adjustable Heavy-Duty Kettle bell.
As for the handles and plates, they’re all feature durable metal construction for extended use. The locking mechanism is efficient and convenient to use, which means you will not struggle as you make transitions.
The unit doesn’t have any unnecessary padding, thus making it a perfect choice for people on the move. You just have to fill the shell with the most convenient material, including rocks, mud, dirt, or even sand.
Full Kettle bell set Support maximum weight of 300 pounds Made with high-Grade Solid Stainless Steel Smooth Finish 35 mm Thick Handle Rust-resistant With this item, you get the opportunity to progressively increase the weight to your required size each time you get stronger.
This product is constructed using high-grade stainless steel that is very durable, ensuring that you get extended time of service when you buy it. In addition, its construction material allows you to load on it a maximum weight of 135 kg.
Drop cast- iron plates Flat base thus easy to store Adjustable weight mechanism Rotating lever The Rock Solid Wholesale Kettle bell is one of the most fantastic items you’ll find on the market.
Both advanced athletes and beginners prefer kettle bell due to their great comfort. With this Rock Solid Wholesale 5-20 lb Kettle bell, you’ll be able to do all your exercise with ease due to its high flexibility.
When you buy this item, you don’t have to worry about its storage due to the flat base that makes it extremely flexible when not in use. The Rock Solid Wholesale 5-20 lb Kettle bell is easy to adjust due as you just need to do it with an index finger and thumb.
Well-built Good range of weight Clever design Easy to adjust Sturdy Construction Apart from the sturdy build, this fitness equipment is adjustable, and you can easily lock, twist, and add weights depending on the intended workout.
The U-bar handle on this kettle bell offers a superior grip, which allows you to carry out large movements. With the weight increment range from 10 to 40 pounds, this unit is sure to cater to beginners and professionals alike.
Wide flat base Industry-standard color-coding Easy weight identification Versatile training equipment Lifespan Training Kettle bell is a sturdy and durable fitness equipment that’s specially designed to give you better workout experience.
This unit has a wide flat base that will let you perform several exercises, including push ups and renegade rows. The grip is smooth to give a perfect holding place as you perform different exercises.
When you search for new adjustable kettle bells, you should look for quality products that guarantee the user’s safety. One thing that you should remember is the fact that kettle bells are quite heavy, and when you buy a low-quality model, you’ll be risking ending up with injuries when they break.
These materials are sturdy, and they’ll ensure your kettle bell lasts for a long time. Some models are made of rubber and plastic, and even though they will still help you exercise, it’s not recommended purchasing such kettle bells because they can withstand long-term use.
If you intend to perform basic workouts, then you can opt for lighter kettle bells that have few increments. If you buy a model with a rough handle, it could end up tearing your hands.
Besides the comfortable grip, ensure the model that you buy has a big window between the bell and the handle to allow your hand to pass through. For people with big handles, you should opt for extra wide windows that will fit the two hands.
Also, if your hands are small, you should still ensure it’ll be comfortable when closing the grip on these handles. When you have an effective locking system, it will provide the weights can’t fall, thus guaranteeing safety.
Either way, always consider a locking mechanism that’s easy to use, solid, and holds the plates in place. For instance, you can opt for gray, blue, or red color based on your personal preferences.
This feature enhances the functionality of kettle bells and ensures they can withstand rough usage. Vinyl is another efficient coating that you can opt for if you don’t want to damage floors.
They combine strength and cardio conditioning to ensure you get an active workout session. On the other hand, kettle bells are designed for explosive movements that will require the use of several muscle groups at any given time.
However, the increased popularity has attracted several brands into the market, which means you can miss out on some low-quality models. Kettle bell training can be an excellent way to boost your strength considerably, conditioning as well as cardio fitness and just like an adjustable dumbbell, they don’t take up a lot of space, so they are the perfect piece of equipment for a home workout too.
As with all things exercise related, start out with a sensible and measured approach and you can build from there as and when your body tells you it’s time to go heavier. Right now the most important thing is to start incorporating from kettle bell work into your current training program to fast track those fitness results.
Choosing the right kettle bell for you though can be a bit daunting, and you don’t want to splash the cash on something that’s just not suitable weight wise for the results you are looking to achieve. As little as ten years ago your options were reasonably limited when it came to purchasing kettle bells, but these days, plenty of companies do their own versions.
So let’s take a look today at some Best Kettle Bells which will you swinging your way quickly to that honed and toned physique you’ve been struggling to acquire up till now. They are constructed from a single cast without any welded parts, and each individual weight is color-coded with a ring at the base of each handle.
They feature a flat-bottomed design which makes them perfect for a range of exercises including push-ups and renegade rows as well as being easy to store. It has an ergonomic handle that is designed to fit most hands and it feels very similar in terms of resistance.
This Tone Fitness Vinyl Coated Cement Filled Kettle bell Weight is a device that enables you to achieve flexibility, strength, endurance, and stability in your muscles as well as a lifetime of general physical well-being. It is capable of taking on every part of your major body muscles to give you that agility, poise, energy and general fulfillment.
Constructed from a cast-iron molded cement coated with vinyl, its flat bottom ensures stability and guarantees the user a firm grip. Its workout functions include applications in snatches, squats, get-ups and other fitness endurance muscle toning exercises.
It comes in a variety of weights to Improve strength, stamina, and coordination whilst increasing the lung and heart capacity. As a result, it helps enhance agility and speed and will improve significantly cardiovascular disorders, is the preferred choice in workouts to prevent such conditions as heart attack or strokes.
It is prominently color coded and doubly marked in both imperial and metric system units and lets you identify the different weights without difficulty. This little piece of equipment will boost your power, stretch, strength, and endurance and is ideal for use in swings, squats, lifting, and dead lifts.
The Kettle Grip itself weighs less than a pound so is the perfect lightweight solution to back in a bag. It’s a portable, adaptable, and economical solution and a great option for a home gym or for anyone who frequently travels.
Made from vinyl leather and filled with sand, it weighs an impressive 20lbs, which is enough to give you a serious workout. Unlike cheap kettle bell handles, you won’t experience cramp after a couple of reps. Add this to the offset center of gravity and you can perform large movements with superior control.
As a general rule of thumb, if you are a novice to using kettle bell ’s and about to get started out, then the following weights are recommended to get you into the swing of things so to speak! Remember that the action of using a kettle bell is far more dynamic and creates a lot more velocity and movement than working with static dumbbells so even as a slighter framed woman, you’d be surprised at what you can manage to start with versus when you first started out lifting weights.
If you do know that you are committed and will want to incorporate kettle bell training into your program long term then a set of three is a good option so that you have ongoing progression and regression if you ever need it too. Make sure that the seams are smooth as even if you are wearing weight training gloves, uneven handle edges can be a pain and will hinder your enjoyment which will affect your performance.
A good uniform handle size, regardless of the weight, is about 33 mm so check these details before investing. There is a heap of benefits that come with kettle bell training which is why they’ve risen in popularity in gyms globally as well as in home setups.
Depending upon your body shape and size and the effort you are putting in, you should be able to blast up to 20 calories a minute which is the equivalent of the rate you’d be burning if you were fit enough to run a 6-minute mile! Best of all, kettle bells deliver the complete package, and by that, we mean that they improve fitness, strength as well as flexibility.
It’s a ballistic and totally effective way of exercising that sees results in record time. They also require functional movement, the kind that replicates what your body carries out on an everyday basis so again, this makes them highly practical and hugely popular.
The unique shape and design of kettle bell also affect their center of gravity so in order to really complete the exercises correctly you are absolutely required to engage your core and your glutes in stabilizing your body. Because you are involved in mostly dynamic swinging actions, kettle bell training also requires you to be very mindful of what your body is doing.
While we have mentioned progression and increasing your weights and also doubling up for some exercises, the beauty of starting out with kettle bell training is that you really only do need the one, so it’s a small investment overall. For most other types of weighted exercises, you really do need to work out with pairs, for example, dumbbells in each hand or plates either end of a barbell.
Find something you love, switch things up a bit and you just know that you are going to see, feel and experience results. Perhaps one of the biggest concerns that people have when started out kettle bell training is hot to ensure they do it safely without risk of unwanted injury.
There’s no point steering away from the truth if you do perform your exercises incorrectly you could end up putting unnecessary strain on your lower back and shoulder and perhaps also your hips and knees as there are the most vulnerable areas. The great news though is that by following a few essential tips, you can perfect your kettle bell form and have lots of fun safely working out.
Don’t be tempted to stand with your legs too far apart thinking that this will create a more solid base as it will in fact put more strain on your lower back so get into a proper stance with your feet about hip width apart and make sure you start out with a sensible weight. The trick is to build up your strength and endurance so don’t go too heavy to start, especially while you are still honing your technique.
So engage that core, lift with your hips and ensure that your spine is a nice neutral position which again will significantly help to minimize unwanted injuries. Your regular running shoes are not the best choice as they will elevate your heels off the ground which is not a good position for kettle bell workouts.
These will give you a better grip and stop the kettle bell from potentially slipping out of your hand, and you got it, landing on that toe we just mentioned! This unique design, as distinct to a dumbbell, means that the weight is not evenly distributed and this delivers instability, creating counterbalance and the need to really focus on your core while training with this piece of equipment.
A: We highly recommend, as do my professional PT’s and athletes, that you do incorporate kettle bell training into your ongoing fitness program. Incorporating some kettle bell based exercise into your workouts is seriously going to affect your body in nothing but good ways.
They require your hips and legs to generate the force and momentum of the swing while your entire core including your abs, back, and shoulder girdle are called upon to stabilize your body and control your balance and posture. A: The great news here is that yes, you will definitely lose weight, body fat and increase muscle mass by working out with kettle bells.
The kettle bell is ideal for weight loss as its low impact and can really help to torch the fat and accelerate your results and gains. You’ll build solid lean muscle mass and strength while at the same time giving your body a proper cardiovascular workout.
There’s little wonder then than kettle bell training is loved by so many and seen as a bit of a 1-stop-shop for increasing your fat loss results and delivering definition. Ben Coleman is our resident sports and fitness product expert who offers a wide range of information in this field.
If you’ve read my article on adjustable dumbbells, you’ll know I’m a big fan and user of this equipment. If you haven’t got time to read this whole review, my personal choice (that I’ve used for over a year) would be to go with the Bow flex Selected Kettle bell.
The adjustable system is very sturdy, but not it’s meant to be dropped to the ground, so you’d need to be careful with that. However, a potential problem with this kettle bell is that some parts of it are made from plastic so even though it’s sturdy, it probably won’t survive accidental falls.
Plus, if your unit drops and becomes defective, it might be dangerous to make fast movements and perform swinging exercises. You’re probably not interested in tiny weights for your kettle bell, especially if you’re planning to lift it with both hands.
If that’s the case, the Power block includes only 4 weights and starts heavier than the Bow flex kettle bell. The handle is comfortable, and even though it has only a pin to hold the weight, it is secure and will stay in place even when you’re performing rigorous swings.
The build quality is also perfect on this model, and its size and shape allow you to place it between your legs and do swinging movements without a problem. Customers who bought this product praise its quality and comment positively on the convenience and ergonomic aspect of its handle.
Apex Adjustable Heavy-Duty Exercise Kettle bell Customizable weight from 20 to 50 pounds Weights easily switched by replacing removable plates Made from heavy-duty materials with a powder coating for more durability U-shaped handle with a multi-grip option This adjustable kettle bell comes with spacer plates only but allows you to add in any weight that has a 1’’ center hole.
Most of them say that it is well worth the money and some of them even report placing 10-pound plates on this kettle bell with no problems. The only downsides reported were that it’s bulky compared to other models on the market and the lock at the bottom may get a bit loose so you’ll need to tighten it up after a while.
So, if you like the technology you can also consider buying the barbell dumbbells for a complete 4-in-1 home set. However, some customers have reported that the weight is constantly shifting, and the handle is not ideal for some types of squat exercises.
Titan Fitness Adjustable Kettle bell Adjustable weight from 10 to 40 pounds Includes 6 cast iron plates with an easy locking system High durability with a black powder coating and a flat base for convenient storage Excellent customer support If you’d like something sturdy that does not necessarily stand out, the Titan Fitness kettle bell is excellent.
Most trainers say that the Titan Fitness adjustable kettle bell is definitely worth the money and can last a lifetime if you take care of it. This is because you will need to tighten the screw that holds both handles, and if you do it regularly it will always maintain its original factory conditions.
There aren’t many reviews on this product but NordicTrack is a reputable source of fitness items, and they regularly manufacture very sturdy and safe machines and accessories. However, it can be a bit larger than expected so some customers don’t recommend buying more than one unit.
The design uses a filler bag with extra zippers, and it won’t be messy or dirty if used correctly. The Kettle Grip allows you to turn almost any dumbbell into a kettle bell with a simple clip.
The number of reviews this product has is amazing, and the majority of people who bought it have had an excellent experience. It’s cheap, easy to use, and you can carry it to your gym if they don’t have a variety of kettle bells.
This is vital, especially if you’re planning to change weights in a drop set or very dynamic workout programs. The reason kettle bells are versatile is precisely due to its wide handle that is easy to grip.
The design of the kettle bell may facilitate or obstruct your workouts, and you might not get a clear idea by just looking at pictures of the item. You can adjust your weight by either turning a dial, placing a selector or locking pin.
It’s also easier to transport one kettle bell as opposed to several and it helps you save money and space at home. This one workout tool will help you transform your entire body and allow you to achieve all of your health and fitness goals.
Kettle bells, which are essentially weighted balls with handles, provide the perfect workout by increasing strength, endurance, agility and balance while also challenging both the muscular and cardiovascular system with dynamic, total body movements. Training with kettle bells will allow you to develop total body strength, generate fast weight loss to remove unwanted fat, restore youthful flexibility to reduce injury and improve mobility all while redesigning the shape of your entire body.
Thousands of people have experienced the cardio and muscular endurance benefits of kettle bell training. Unlike a treadmill or elliptical, kettle bells probably aren’t going to become an eyesore in the corner of your bedroom and still provide a few heart-pounding workouts.
They’re more versatile than the same old hand weights, though, so you can create an exercise regime that’s tailored to your specific fitness goals. Buying a kettle bell probably doesn’t seem that difficult, but many factors actually affect how well this equipment fits into your workout routine.
Finding the right model means knowing what materials to look for, what type of handles best meet your needs, and the proper weight to give you the best workout. There’s good reason why they’ve become such a popular workout tool in recent years.
When you swing them, you can elevate your heart rate quickly and burn up to 20 calories per minute, which is often more than you’d do in a cardio class at the gym. The workouts utilize smooth, swinging transitions so your shoulders, elbows, and knees don’t take as much of beating as they would with jump training.
Kettle bells can be worked into a variety of exercise forms, too, so you can use them with strength and power training, as well as with traditional cardio workouts such as running. You can easily stash your kettle bells in a closet or under the bed, and still get the same intense workout you’d get from a five-minute sprint.
When the iron is cast for the kettle bells, a seam is left across the center of the handle’s underside. Higher end brands will file down the seam to create a smooth, even surface.
Inexpensive kettle bells often don’t have this seam removed, which leaves a sharp edge that can cut your skin when you grip the handle. Some exercises may require placing both of your hands around the handle, so you don’t want the fit to be too tight or uncomfortable.
While most kettle bells are made of cast-iron or vinyl-coated cast-iron, their handles are available in several types of finishes, including bare iron, enamel, powder coating, and vinyl. Bare iron provides a good grip, so you don’t have to worry about the equipment flying out of your hands.
Powder coating has an even rougher texture, so this type of finish is a good option if you find that your hands get very sweaty during workouts. Vinyl handles are best avoided because they don’t offer a good grip and have a tendency to crack and peel.
Once you’ve chosen a kettle bell with the material, construction, and handles that you prefer, the most important question to answer is what size to get. If you want an extremely well-made kettle bell that’s comfortable to grip and will stand up to intense workouts, opt for a model that’s approximately $25 to $28.
“Exercisers experience an average heart rate of 93% maximum during a kettle bell workout.” While kettle bells can provide effective aerobic exercise during a workout, they also cause a prolonged anaerobic burn after you’ve completed your routine.
A kettle bell workout usually burns approximately 20 calories per minute, which is the equivalent of running at a six-minute mile pace. For exercise, the Shaolin Monks in China lifted large padlocks that were very similar to modern kettle bells.
However, it’s a good idea to have kettle bells in a couple of different weights so you can scale your workout up or down, depending on your goals. From a weight training perspective, kettle bells can target most of the major muscle groups.
Depending on your routine, you can work out your back, shoulders, arms, abs, hips, glutes, obliques, and/or legs. The frequency of your routine will depend on the intensity of your workout, so it’s a good idea to consult with a trainer or fitness expert for advice.
In general, working out every other day is a good average intensity program for beginners. They might look like heavy teapots without a spout but kettle bells are, in fact, a very powerful tool in the fight against flab.
These compact weights are small enough to fit into even the smallest rooms and the majority of workouts require just one kettle bell, meaning you could enjoy some fat-torching training time from the comfort of your own home for less than a tenner, as long as your home has literally enough room to swing a cat (NB: don't actually swing a cat in order to ascertain this). Those venturing out into the world of kettle bells for the first time should go easy on the weight, as the grueling sessions will prove impossible if you can't lift the bloody thing above your head.
Finally, it's also worth noting the handle clearance from the bell (or 'window', to give it the correct title) and its diameter. Larger hands could find certain 'bells difficult to grip and comfortably on the forearm, which is required in burly overhead press exercises.
The neoprene sleeve over the cast iron body will help keeping the floors intact too. A small pointy bit on the handle can result in a bruised palm after a grueling kettle bell swing session.
They all sport flat, non-wobble bottoms, color coded handles and an engraved logo at the front of the kettle bell. The difference is mainly felt in your wallet: while you will have to pay the premium price Tax kettle bells, the Gym reapers variety will a bit of extra money in the pocket.
Signing up for stock alerts and visiting the Gym reapers website often is highly recommended. Admittedly the Bow flex Selected 840 Kettle bell looks more like an actual kettle than a home weight, but don't let the looks deceive you.
Reasons to avoid You may have noticed that a number of dumbbell manufacturers have started offering selectable systems that negate the need to fill your house with a spread of weights. Well, Växjö has taken this idea one step further with its electronically-adjustable kettle bell system, which offers a spread of 5 kg-19kg in a singly, albeit slightly bulky, unit.
Plus, you'll have to invest in two of these if you want the ultimate kettle bell workout (squats, two-hand overhead press etc. The king of suspension weight training has long sounded the bell for kettle bells, as the lumps of iron make the perfect companion to spruce up any dangling Suspension Trainer workout.
It also results in that lovely, flat bottom, which makes it's easier to rest the kettle bell on the floor when switching hands during an arduous squat routine. Tax has added a splash of color to the handles, making it simple to spy the correct weight if swapping between kettle bells mid-workout.
I'd say the 16 kg unit is the one to go for if you're a bloke in reasonable shape, but there's a good spread of weights, making this one piece of fitness equipment that will likely outlast the fickle New Year's resolution to shed a few pounds. Wilkerson Fitness has harnessed its many years of experience in knitting out the UK National Kettle bell Teams when designing and producing its range of superior quality 'bells.
Modern casting methods means each bell is formed out of a single piece of metal, meaning no joins or welds, while a distinct lack of cheap plastic handles ensures they come with a lifetime guarantee. Don't fret, if these prove a little daunting to the introductory kettle bell lifter you can always check out the slightly less hardcore range, which is still brilliantly constructed.
The perfect antithesis to the digital delights of the aforementioned Växjö is a good, old-fashioned selection of kettle bells. Rebel kettle bells don't come cheap, but they are engineered to last, fashioned from premium-grade Iron Ore, not scrap iron (as with cheaper alternatives) and using a one-piece cast mold to ensure the kettle bells feel well-balanced in the hand and built to last.
The powder coated finish means they won't flake, chip or rust when covered in sweat, too. We don't know many professional kettle bell athletes, but we are pretty sure they are very aware of Gorilla Sports and its range of competition-spec swingers.
With very strict regulations on dimensions and the aperture of the window (the handle, to you and me), these solid steel numbers are really only for the very serious enthusiasts out there. Each solid steel unit is individually priced, with the weedier 12 kg model costing around £50.
Reasons to avoid It's not always a good idea to go out and blow a large sum on workout equipment on a get-fit whim. If you're new to the whole kettle bell thing, this vinyl number from Opt is a real bargain, with a cheap but substantial finish proving enough for most novice swingers.
The 10 kg maximum mass could feel a little light in time, but for those starting out, or who don't require massive heft from their 'bells, this is great. The compact size makes it perfect for stashing away at home for the odd impromptu session.
Reasons to avoid The vinyl coating swaddling these cast iron weights is a handy addition for anyone worried about damaging their parquet, yet the unit remains robust and a much more long-term option than cheaper all-vinyl offerings. Body power also offers a very impressive range of weights, with the option to package them up into a small set of, say, 6 kg-12kg increments.
That's not a huge maximum weight, obviously, but it allows lighter users to switch between high-resistance and low-resistance/high rep workouts with ease, for not much money. The vinyl coating may feel cheaper than the cast iron and steel suggestions on this list but all three of these will set you back half the price of a single kettle bell from some other brands.
It's simply a solid lump for lifting above your head while screaming like a hungry caveman. It's also one of the cheaper 16 kg weights on the market, making it very tempting to splash out on a couple to create a pretty awesome home gym set-up.
BUILD STRENGTH, POWER, AND ENDURANCE: Achieve your fitness goals faster with Rep Ketllebells. Quickly improve metabolic conditioning and increase your overall lean muscle mass.
ERGONOMIC AND COMFORTABLE: Our kettle bells feature a lightly textured Smoother matte-black powder coated handle. The unique coating is designed to provide enough grip for the most grueling workouts without damaging your hands.
The matte-textured powder coat makes chalk unnecessary for most people, and resists chipping better than inferior enamel coatings used by competitors. Each weight is color coded with a ring at the base of each handle, and the bottoms of each bell are flat for push up and renegade row exercises.
Imagine you’re a soldier posted at a foreign military base. Western : occasional soul-crushing, long, brutal workouts followed by days of weakness as you recover.
Eastern : easier, shorter training performed every day with little weakness or recovery. Pavel Tsatsouline, the “father of the kettle bell ”, focused his entire career on the Eastern strength approach.
Greasing the Groove (GTG) is a micro-workout approach to every day kettle bell training. Instead of long dedicated blocks of all-out workouts, Pavel prescribes light sessions every day.
Sessions with long rests between sets, and stopping well before failure. Best of all, light, every day kettle bell training doesn’t require recovery.
Greasing the groove can stand alone as a complete workout, or layered on top of an existing routine for faster results. Intense kettle bell training should be relegated to three to five days per week.
If this all seems too confusing, Pavel designed a great program for everyday Kettle bell Training called Simple & Sinister (Amazon). He gives you daily kettle bell routines and lays out the common rookie (and veteran) mistakes.
While exercising, the moment your form slips up just a tiny bit, STOP. I can trace back most of my injuries to ignoring poor form cues.
For the best results, perform 70-250 kettle bell swings daily before breakfast when hormones and enzymes are primed to burn stored body fat. For an average strength lady, Pavel recommends 16 kg for KBS and 8 kg for TGU.
I’ve found that I can complete a workout of Kettle bell Swing and Turkish Get-Ups in just about 10 minutes. Most people begin noticing big results and improvements in 2-4 weeks.
Cardio and strength benefits begin earlier, while goals like weight loss can take a little longer to show. Every time you enter the room, hit a few kettle bell swings.
The Eastern workout approach is the antithesis of the way I trained. I started GTG and reclaimed 15 hours previously consumed by the gym.
Paradoxically, swinging kettle bells kept me consistently near full strength while I continued to build muscle. I no longer spent 90 percent of my weeks recovering from monstrous personal-record setting workouts.