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.
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. In this guide, we are going to explain exactly how you can lose weight (in the form of fat) with kettle bells.
We will provide specific exercise examples as well, so you will know exactly how to approach your fat loss goals with kettle bell workouts. It’s a double whammy that offers fat loss and muscle building effects.
Kettle bell exercises are said to work more muscles in one movement than any other training tool. This is called Epic — Post Exercise Oxygen Consumption.
However, kettle bells are widely considered the best training tool for Epic. However, running for long periods of time will cause your muscles to break down due to cortisol release (a stress hormone).
A study by the American Council on Exercise (ACE) found that the average person can burn 400 calories in just 20 minutes. 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.
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).
Use your best judgement and make sure your workouts are intense enough if you really want to lose weight. 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
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. Without proper form, a kettle bell swing workout may cause more harm than good.
This is particularly important since you’ll adapt a bent-over posture during specific phases of the workout. 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.
21 men, aged 18 to 27 years, went through a 6-week training program with bi-weekly workout sessions. 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.
Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting — Better Me has a lot to offer to both newbies and experts! Once you determine the exact calories you expect to burn, you will know how well to complement the 100 kettle bell swings a day fat loss program with an appropriate diet plan.
In the study, 10 men and women aged 29-46 years performed 20-minute-long kettle bell workouts. Shutterstock However, the actual number of calories you can expect to burn will vary dramatically based on multiple factors, including:
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. 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. 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).
Researchers found that the workouts help reduce pain in the lower back, shoulders, and neck. This is a useful guide since kettle bell swings are a combination of aerobic workouts and weight training.
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.
It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. When trying to lose weight quickly, people often try it all — running, biking, cardio, and weightlifting being the usual choices.
This simple piece of equipment — no fooling with cables, adjustable handles, or pegs — is very effective for weight loss. Remember, your body overcomes challenges and burns calories when moving weights (or furniture, groceries, etc.
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.
Of course, your diet will greatly affect any weight loss program you decide to try. “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. 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.
Despite their simplicity, kettle bells are one of the most useful and versatile tools any fitness enthusiast can have. From casual exercise lovers to expert bodybuilders kettle bell swings are a favorite because of their effectiveness.
The Kettle bell swing is so effective because it’s the only type of exercise that works on the human frame while it also offers other significant benefits like: A study on ballet dancers by the University of Paul in Italy tried to find out if the kettle bell swing can increase balancing ability.
The researchers divided the participants into two groups: one that trained using ordinary exercises, and the other followed a kettle bell swing routine. By the end of the study, the researchers found that the group that did the kettle bell swing regularly increased their balance.
Building your body’s endurance enables you to run faster, function better, heal quickly and even have a better heartbeat. Apart from proper form, the efficiency of performing a kettle bell swing also depends on your breathing.
Having the right breathing pattern helps you increase the force and speed when doing the swing. This breathing pattern engages your diaphragm; this, in turn, helps improve your lung efficiency.
The extra work your abdominal muscles and latissimus Doris do, help in strengthening your core causing your abs to develop in the process. This enables your body to burn more calories even after you complete your workout, which eventually leads to weight loss.
The kettle bell swing incorporates different types of exercises, and this helps every muscle group in the body. Experts recommend that the kettle bell swing workout should be done twice or thrice a week.
They not only offer numerous benefits, but they also incorporate multiple exercises in every swing. However, to do the intense, highly grip-based and cardio-driven exercises associated with kettle bells, I recommend some weightlifting accessories.
The main reason I would think about purchasing these, or similar accessories, is to maintain form and safety. Then, once you are familiar with the mechanics of the kettle bell and feel comfortable gripping them, you can really amp up the workouts.
This is important, especially in relation to this article, because cardio and strength training are what promote weight loss. We will be discussing why kettle bells are optimal for weight loss, as well as some preferred exercises.
It’s very important to always remember that cardio is a huge pillar to the house of weight loss. Most weightlifting movements do not implement a high amount of cardio, unless they are HIIT routines or focusing on CrossFit training.
When adding in that cardio aspect to kettle bell exercises, like swings, jump squats, etc., you’ll experience faster results. In fact, intense lifting puts you into a longer residual fat burning zone.
Now, imagine combining the longevity of fat burning from weights with the intensity of a cardiovascular workout. The beauty of kettle bells is that they are more versatile for HIIT exercises when compared to something like dumbbells.
With their strength building aspect, you will be hitting all the proper channels that lead to further weight loss. The focus needed, the grip strength, the core balance and even hip drive will ensure you see success.
The swinging movement, along with the squat and explosiveness, lead to the foundation of kettle bell exercises. First thing is first: choose a kettle bell that is manageable and won’t pull you off balance.
After choosing the best kettle bell weight for you, give it a gentle swing between your legs as you drop into a squat. If the kettle bell you’ve chosen seems to be fine, then start rapping out the swings.
Make sure to go strong and controlled, getting deep into the squat and swinging the kettle bell to the same spot for each rep. Adding just this one adjustment to your kettle bell swing will amplify the explosive nature of the workout almost by tenfold.
The dumbbell jump squats will be so much more explosive and tiring (due to the cardio-centric nature) that you’ll burn fat quicker. Dark Iron Fitness has one of the best weightlifting belts available, and it’s worth investing in, as you’ll only ever need to buy it once.
Hold two kettle bells up by your shoulders with your hands up, and proceed to perform the jump squats. If you perform any of these, you’ll feel the burn, the sweat and the weight begin to slowly melt off with time.
Give them a try and continuously work them into your weightlifting routines or even just as supplemental workouts on cardio days. A lot of people are looking for quick results, clear-cut answers and a strict guide to lose excess weight.
You need to find what works for you, stick to it and let the journey become a large part of your happiness and success. Don’t fall for the tricks of someone selling you one specific exercise routine or “10 minutes or less” workouts as the end all be all.
If you hold a lot of weight in your stomach, it’ll most likely be the last place that fat leaves your body. 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.
I started thinking about all the kettle bell exercises for weight loss and which would get the job done the quickest. There is no doubt in my mind that the chosen kettle bell weight loss exercise would have to use as many muscles as possible.
So, rather than single out just one kettle bell exercise for weight loss I decided to list 7 starting from the easiest and progressing to the more technical. Almost every muscle in the body is activated during this kettle bell exercise, plus it is very cardiovascular so will raise the heart rate quickly.
The kettle bell squat also acts as a pumping mechanism driving blood around the body and lubricating our joints with healthy nutrients. The thighs must drop to parallel with the floor in order to properly activate the buttock muscles.
Beginners can get huge benefits from just performing the kettle bell goblet squat but for those more comfortable with the exercise the press can be added to the top of the movement. Watch a video of the squat and press kettle bell exercise for fat loss below:
Kettle bell swings for fat loss, like the squat and press, work most muscles in the body but has more of an emphasis on the back. The hamstrings, buttocks, lower, mid and upper back all work hard during the kettle bell swing for weight loss.
As with the squat and press the feet do not need to move so impact is very low and minimal space is required. The top part of the swing is also very powerful at developing the abs when performed correctly as it simulates a standing dynamic plank position.
The kettle bell clean and press is based off the dead lift movement pattern which simulates how you should pick anything heavy up from the floor. The legs, hips, buttocks, core and back are heavily involved in the kettle bell clean movement.
Beginners should start with just the kettle bell clean and when mastered add the press to the movement. Again the feet do not need to move so it’s an excellent kettle bell fat loss exercise for small spaces and for those trying to avoid impact.
When in full flow the clean and press is also very cardiovascular because the heart has to work hard to move the kettle bell from the floor to the top position and back down again. Watch a video of the clean and press kettle bell exercise for fat loss below:
You also get a huge amount of cardiovascular output from the kettle bell lunge which often surprises many people. The kettle bell lunge has lots of cross over for sports and improves hip mobility for daily life.
The kettle bell lunge must be mastered first before attempting to add the overhead press to the movement. As with the squat the depth of the movement is very important in order to fully activate the fat burning buttocks.
Watch a video of the lunge and press kettle bell exercise for fat loss below: The kettle bell clean, squat and press is certainly not for beginners and seriously challenges your technique throughout the movement.
Again the feet are not moved during the whole exercise so only a small space is required along with minimal joint impact. The movement should flow from one exercise to the next making it a pleasure to perform if not very challenging on the heart and lungs.
Watch a video of the clean, squat and press kettle bell exercise for fat loss below: It is important to keep a nice straight wrist, a good grip, and a high elbow in order to complete the movement correctly.
Watch a video of the high pull kettle bell exercise for fat loss below: Again this is not for the beginner and you will need to have mastered the swing and high pull before attempting this kettle bell exercise.
The feet stay planted so not much space is required and the impact on the leg joints is very low. It’s a super cardio exercise as the kettle bell is practically pulled from just above the floor to straight overhead.
Just be careful not to add too many overhead press exercises next to each other or your shoulders will fatigue too quickly. As a general rule I’ve found these to be the best starting weights for men and women:
A good fat loss exercise is a full body movement that uses hundreds of muscles while raising your heart rate at the same time. All 7 of the kettle bell exercises listed above will generate some amazing results for fat loss.
I’ve also shown you how to use these kettle bell exercises by putting them together into weight loss workouts of your own. The best fat loss workout is always the one that gets completed regularly so build an exercises' habit.
Are kettle bells good for fat loss Yes kettle bell workouts, when programmed correctly, provide a full body mix that will increase your metabolism and generate fat burning hours after your workout has finished unlike conventional cardio methods. Kettle bells may not be the most inviting equipment at your local gym, but they have plenty to offer!
They are a great way for you to lose weight, combining the benefits of aerobic exercise and strength training. Do you steer clear of kettle bells at the gym because you’re not sure how exactly to use them to achieve weight loss ?
This fairly old-fashioned exercise equipment is, in fact, a great way to burn through hundreds of calories while also building muscle strength. Kettle bells are cannonball shaped orbs made of iron with a handle to grip them at one end.
But as researchers found, you also burn additional calories from the anaerobic effort. Besides giving you a great aerobic workout, this piece of equipment can help you work on endurance and muscular strength.
It can count toward your recommended two or more strength training sessions for the week and help improve your aerobic capacity. In an American Council on Exercise research study, the routine followed by test subjects — and one that saw high-calorie burn and muscle strength building — was structured as below:
If you’re intrigued by this equipment and keen to start leveraging its benefits, here are some kettle bell exercises to incorporate into your routine. You should learn this technique and how to control your movement before moving on to more complex exercises with the kettle bell.
Reach for the kettle bell, bending from your waist until your torso is parallel to the floor. Keep the spine neutral by ensuring the back is straight and neck aligned.
Only this time, use just one hand to grip the kettle bell as you hike and pull it up and backward through the legs. Start with a kettle bell held in your right hand as you step forward with your left foot into a lunge position.
Lie down on your right side clutching the kettle bell firmly in both hands. Keep your right arm extended as you lift the right shoulder off the floor, curling your trunk up onto the left elbow.
Next, push the right foot into the floor, straightening the left leg and arm to raise your hips off the ground. Your right arm must still be extended overhead even as you push into the ground with your right foot, swinging the left leg forward like you are lunging.
Grip the kettle bell firmly and lift it off the ground, bringing it to chest level. Extend your hips and knees and ensure the bottom end of the kettle bell faces up.
Keep your glutes and core engaged to maximize full body tension. After the clean, push the kettle bell overhead before gently lowering it down to chest level again.
Follow through by swinging it between the legs again from chest level as you ready for the next repetition, back in the original position. Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice.