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!
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.
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.
With kettle bell ballistics, you will typically use a lighter weight than you would for grinds. 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.
It really depends on the type of workout, but overall, you should minimize your rest time. 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 kettle bell weight.
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: 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. 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 The Best Full Body Kettle bell Workout for Beginners December 03, 2020
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. The compound movements strengthen important support muscles that get left out of many workouts.
Your mobility, posture, and core strength will rapidly improve once you add them to your routine. But kettle bells are also a super-efficient way to burn calories, and you can incorporate them for strength training or cardio days.
You want to keep a natural curve to your back and start with a lower weight until you’re comfortable with the movements. On top of burning about 20 calories a minute, this exercise will engage the whole posterior chain and improve shoulder posture.
You’ll need to bend forward, but keep your chest and head high, so your back will hold its natural curve. To swing the bell, thrust your hips forward and keep your forearms at your side until you’re upright.
Let the ball down back to start position while maintaining posture by keeping your chest forward and your chin up. With proper form, you shouldn’t have to bend your knees much to achieve the motion.
When done correctly, it will tone your core and lift your glutes, as well as strengthen important support muscles in your spine. And of course, adding weight means you’re burning more calories and building muscle mass.
People with lower back problems might think twice before adding weight to their squats. Similarly, if you are lowering your chin or letting your chest face the floor, you’re putting too much stress on your spine.
This exercise will supercharge your legs and burn a lot of fat in the process. Stand with your feet shoulder-length apart and hold the kettle bell with one hand to the side of your chest.
Lunge forward using the leg opposite the arm holding the kettle bell. It’s a tough exercise that requires strong legs, so don’t get overzealous with the weight you choose.
By using the kettle bell to position your hands, you’re demanding additional work from your abs, chest, and shoulders. It’s important to keep your back straight and your core tight to get the full benefit.
You don’t want to spread your feet too wide or keep them too close together—whatever feels comfortable to you. If you spend too much time exercising for cosmetic improvement, your results just won’t be as significant.
By using the kettle bells in activities that engage muscle groups throughout your body, your workouts take more energy and use less time. Because of the design, kettle bells are easier on your wrists and forearms than the standard barbell.
And with exercises that focus on your abdomen and spinal support muscles, you’ll have better mobility, especially as you get older. And a workout without the proper diet backing it up can leave you feeling frustrated.
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).
ShutterstockSince you will be getting in some cardio, this form of physical activity may enable you to control your weight and reduce your chances of developing conditions that may put a strain on your heart. Restore muscle mass and improve grip strength in older adults
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.
This is especially important for pregnant women or anyone with a pre-existing health condition such as heart disease, arthritis, or diabetes, among other illnesses. Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale — Better Me app has got you covered!
Shutterstock Before you tackle any of these exercises, please note that as a beginner you will not be using the same weights as your friend who has been working out for several years. 12 kilograms (26 pounds) — For any woman who has lifted weights before but is new to kettle bell workouts.
19 kilograms or more (44 pounds) — For men who have done weight lifting before but are unfamiliar with kettle bell exercises. Hold the handle of the kettle bell in both hands and extend your arms to waist level in front of you.
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.
Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45 — degree angle to the floor. With your heels a few inches above the floor, rotate your torso from right to left, swinging the weight slightly across your body.
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.
Effects of 8-week kettle bell training on body composition, muscle strength, pulmonary function, and chronic low-grade inflammation in elderly women with sarcopenia (2018, NCBI.elm.NIH.gov) Kettle bell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength (2019, NCBI.elm.NIH.gov) Losing weight (2020, CDC.gov)