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Is Kettlebell A Cardio Workout

author
James Smith
• Tuesday, 24 November, 2020
• 21 min read

Most kettle bell exercises use large multi-jointed movements which rely on hundreds of muscles being activated at a time. The more muscles that you use the greater the demands on the cardiovascular system as it produces oxygen to power the movement.

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Contents

Below I’ve listed 25 KB cardio workouts that will elevate your heart rate quickly starting with the most basic for beginners and finishing with the more complex. These beginners cardio workouts will help you master the basics and provide you with a solid foundation for building upon.

All beginners should master this exercise before progressing onto the kettle bell swing for cardio, clean, and snatch. The goblet squat is one of the most important full body kettle bell exercises.

Ensure that you squat down so your thighs are at least parallel with the floor in order to fully activate your buttocks. As well as being a huge kettlebellcardio exercise the goblet squat will also strengthen the legs, hips, buttocks, core and back muscles.

Mixing the goblet squat with the single arm dead lift exercise produces a great full body kettlebellcardio circuit. Moving sideways targets different muscles in the legs and buttocks from the regular lunge or squat based exercises.

Again adding in the single arm dead lift gives you a great combination workout hitting hundreds of muscles in the body. For this workout we are adding the kettle bell sit and press into the mix.

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The kettle bell sit and press creates mobility in the hips, conditions the core muscles and develops the shoulders. Actively moving from the kettle bell goblet squat and then down into the sit and press creates a peripheral heart action.

The heart has to work hard during this combination as the blood is shunted from the top squat position down to the lying sit and press exercise. The kettle bell clean is a full body exercise that many beginners find difficult to master.

Taking the time to get great at this kettle bell exercise is well worth the effort. Once you can perform the kettle bell clean well you can segue into so many other exercises from the racked position as you will see later.

Once you have mastered this exercise don’t be afraid to go heavy and really experience the cardio benefits this workout has to offer. I still remember performing this workout with a 32 kg on a rooftop in London and feeling the benefits for days afterwards.

The racked reverse lunge focuses deep into the buttocks as well as being a huge cardio based exercise. Mastering the kettle bell swing will open up a whole new set of exercise choices as well as combinations.

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Here we combine the full body two handed kettle bell swing with the push up exercise. At the end of the workout you will have completed 200 kettle bell swings and 55 push-ups.

Changing hands every rep really switches on the mind and makes the swings more challenging. You will get great rotation through the body for this exercise, working deep into the core muscles.

The ability to flow will not only keep your heart rate elevated for longer but also add to the enjoyment of these kettlebellcardio workouts. For this kettlebellcardioworkout we add in the large full body exercise of the clean and press.

The two handed squat and press is an excellent full body cardio exercise. For this kettlebellcardioworkout we use 4 of the important movement patterns : lunge, squat, dead lift and press.

Make sure that you do not cheat the squat movement and get your thighs down to at least parallel with the floor to activate your buttocks correctly. Don’t rush through the lunge exercise and ensure your back knee gets as close to the floor as possible with every repetition.

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You should have mastered the two handed squat and press before advancing onto the kettle bell thruster. Be sure to complete a full deep squat before driving up and using your momentum to press the kettle bell overhead.

This demanding cardio workout will work your full body hard in 2 different directions. The deeper the kettle bell side lunges are the more buttock and leg muscle activation achieved.

The kettle bell reverse lunge and press is a big full body movement that requires a huge amount of energy and thus makes it very cardiovascular. Try to keep your elbow up and wrist tight as you pull the kettle bell towards you.

These 3 kettle bell exercises work beautifully together in order to make a super effective kettlebellworkout for cardio. The kettle bell snatch is another full body exercise that will raise your heart rate quickly.

I guarantee that you will be amazed at how cardiovascular these 2 combined kettle bell exercises can be. I recommend that you practice the kettle bell exercises extensively before attempting any of these kettlebellcardio workouts fully.

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Kettle bell Deck Squat x 5 reps Push Ups x as many as possible Rest and repeat 2-4 times It’s a full body kettle bell exercise that will certainly raise your heart rate.

You will need good hip mobility in order to perform the kettle bell deck squat. Due to the huge amount of muscle activation and strength involved this kettle bell exercises is very cardiovascular.

Using a resistance band, strap or Tax attached in front of you can be a great help when practicing the movement. Be careful as you fatigue during this workout and make sure to keep your chest up throughout.

Very cardiovascular in nature and requires a good degree of focus throughout. The kettle bell reverse lunge adds the final touches to a very cardio based kettlebellworkout.

I’ve also tried to include a variety of kettlebellcardio workouts for those from various different skills levels whether using the kettle bell swing or not. As with all individual kettle bell workouts these do not constitute a formal training program.

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One study stated that 20 minutes of continuous kettle bell training was about the same as running at a six-minute mile pace. Pick 3-5 full body exercises like the swing, thruster and lunge.

In a recent research, experts compared kettle bells with treadmill workout. We have found that kettle bell workouts have outperformed treadmill in terms of calories burnt and the heart rate was far higher during the kettlebellworkout.

This meant that cardiovascular system responds more to weight lifting rather than running. Make sure that you perform all the motions correctly and keep the intensity to benefit from your chosen routine.

Now, start with warming up and continuing with a truly intensive session to work the entire body. The workout targets all your core muscles and help improve cardio strength by burning around 250-350 calories.

The workout will target all your body muscles including biceps, triceps, chest, legs, and abs. The high intensity workout routine is perfect for all who want to burn fat faster and in less time.

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It focuses on explosive power and functional strength because of muscle flexibility and equal weight distribution. The kettlebellcardioworkout is harder to perform but it offers a complete routine for all girls.

It is a complete fat burner and abs improve kettlebellcardioworkout routine for beginners. For those who don’t want to watch videos, here is a combined list of fitness kettlebellworkout, body weight exercises including burpees and sprints for killer workout routines.

This is a complete cardio workout with kettle bell circuit, body weight and plyometric activities. Kettle bells are one of the best cardio workouts that improve your endurance, intensity, and functional movements.

Kettle bells are a lot easier to work out with in comparison with dumbbells because they don’t let you get fatigued. You can enjoy workout for a lot more time and keep pushing yourself to newer levels.

These intensity workouts can be combined with resistance bands to improve weight or pressure on the body. In return, the user gets higher heart rate and this leads to increased stamina, more fat burning, and better cardio routine.

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All activities that keep the heart rate elevated and make you breathe hard for long periods of time. Strength based exercise involves developing the muscular system so you can jump higher, run faster, punch harder, lift heavier etc.

Kettle bell workouts are inherently strength based because you are lifting a weight that challenges the muscular system. As most kettle bell exercises involve the use of hundreds of muscles at a time they require a great deal of energy produced by the heart and lungs.

If programmed in a circuit format kettle bell workouts can promote both strength and cardio gains at the same time. It is due to this fact that kettle bell training is becoming more and more popular as a tool for saving time while generating some great results.

Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines. Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time.

Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness. Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance.

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You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads. Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises.

Aim to add more reps each week, then work toward adding more sets as you build strength. Push your hips backward, and bend your knees to reach the kettle bell handles.

Firmly grip the kettle bells, keeping your arms and back straight. This is an excellent exercise to boost both your muscle strength and cardiovascular fitness.

While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs. Engage your abdominal muscles and set your shoulders back.

Exhale as you make an explosive upward movement to swing the kettle bell out in front of you. Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles.

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Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly. Using your leg muscles, with your upper body still, straighten up to your starting position.

With both hands around the handle, hold the kettle bell close to your chest. Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides.

Slowly step forward with your left leg, bending your knee while keeping your right foot in place. A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate.

When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap. 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 kettle bell slightly across your body. When you’ve completed your repetitions, return to your starting position.

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When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position. Hold a kettle bell by the handle so that it rests against the outside part of your shoulder.

There are many benefits to working out with kettle bells, for both men and women, across all age groups. According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness.

Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength. A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity.

Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study. According to Harvard Health, kettle bell exercises can also help improve your posture and balance.

You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells. If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises.

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Stop immediately if you feel sudden or sharp pain. A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out.

Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness. The key is to start slow and, if possible, with the help of a certified personal trainer.

Or you’re looking for quick ways to give your fitness a boost, kettle bells are an amazing tool to add strength and cardio in one fell swoop! Not only does the offset weight of the bell get your stabilizer muscles in gear, the dynamic nature of the kettle bell revs your heart rate too.

Stand with feet wider than hip-width apart, holding a kettle bell in both hands at chest height. Lower your booty straight down until your thighs are as close to parallel to the ground as possible.

Stand with feet slightly wider than hip-distance apart, holding the kettle bell with both hands. Hinging at the hips, swing the kettle bell straight back in between your legs.

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Driving the hips forward, swing the kettle bell up to chest level, keeping the arms straight. Start seated with your knees bent and feet lifted off the ground, holding a kettle bell by the horns at chest height.

Merry Christmas From KKK + Your Trainers!5 Lunge Variations to Turn Up the Burn on Your Lower BodyEverything You Need To Know About Your Tone It Up 2021 Challenge Just two weeks after my son was born, my mom went into cardiac arrest on my kitchen floor.

She was carrying the new pack-n-play she bought us up the stairs, when she reached the top she collapsed and started turning blue. By the grace of God my instincts kicked in, I called 911 and started CPR.

After 9-minutes of CPR and cracking several ribs, the police arrived and administered an AED shock. As you can imagine this rocked my postpartum world which is why it’s taken awhile to share on the blog.

It’s almost been a year {can’t believe my baby is turning one next week} since the incident and I feel so blessed to share that my mom is doing well with the help of her ICD {Implantable cardioverter-defibrillator}. Because there are so many ways to fit heart healthy cardio into your day outside just running.

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Even though I’ve been dipping my toes back into running {thanks to local fitness studio fly feet}, I don’t think a 6-minute mile is in my immediate future. Thank you for supporting the brands that make nourish move love and all the content you see on this blog possible.

A study by the American Council on Exercise found that a kettlebellworkout can burn up to 20 calories a minute-while you add definition to your shoulders, back, butt, arms, and core. That's right: This single tool is the easy way to score a strength and cardio workout in one session.

Stand with a kettle bell on the floor in front of feet and legs slightly wider than hip-width apart. Hinge at the hips with soft knees to bend over and grab the bell by the handle with both hands to start.

C. Allow the kettle bell to reach chest height, then use the momentum to let it fall and swing back between legs. Stand with feet hip-width apart holding a kettle bell in the racked position (near sternum) with right hand.

B. Inhale and engage core, hinging at the hips and bending knees to lower into a squat. Lower into a quarter squat, keeping spine naturally straight, chest lifted, shoulders back, and neck neutral.

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With core engaged, immediately thrust hips forward to stand, swinging the kettle bell up to chest height with the left hand. Lower into a quarter squat to grab the handle of the bell with the right hand.

In one fluid movement, explode through the heels and thrust hips forward to high-pull the bell up to chest. Then push the bell up overhead so right arm is extended directly over shoulder, palm faces forward, and the kettle bell rests on the forearm.

Hinge at the hips and bend knees to grab the handle of a kettle bell with both hands. When the kettle bell becomes weightless, quickly tuck elbows in to sides and let hands slide down to grip lower on the handle, coming into a racked position with the kettle bell right in front of the chest.

C. Reverse the movement to lower the kettle bell back down to hover just above the floor. Stand with feet shoulder-width apart, holding a kettle bell in the right hand in the racked position (near your sternum).

C. Keeping core engaged, step backward with the right foot into reverse lunge, tapping the back knee to the ground and keeping the front knee bent directly over the left ankle. Hinge at the hips and bend knees to grab the handle of a kettle bell with both hands.

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C. Immediately lower into a goblet squat, pausing when thighs are parallel to the floor. Press through mid-foot to stand, then reverse clean to lower the kettle bell between feet to return to starting position, tapping the bell to the floor briefly before beginning the next rep.

Ragnarök High-Intensity Tough Fat Burning Workout Half is with one bell whereas the original UK combo is performed with double kettle bells.

Having lower back pain when I do swing any advice how to correct it? This is the Iron Man Workout which consists of a 100 kettle bell swing buy-in followed by a 30-minute AMQ RAP of military press, hang clean, and squat with two kettle bells.

Yes, 30 minutes is a lot, so, pick your weight wisely, these are thirty minutes of quality work, we want as many quality reps as possible (AMQ RAP). This workout is truly a full-body workout but in particular, it will hit your Delta, the whole area around the shoulder blades, the hip abductors and adductors, obliques, quadrats lumber, and so much more.

Endurance, proprioception, strength, agility, general fitness, cardio, you name it, the kettle bell can provide it to you, and safely, as long as you ask questions and keep an open mind. If your cardio routine is feeling stale, you may want to ditch the treadmill and grab some kettle bells instead.

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Since most of us are familiar with the kettle bell swing, we asked Finn for some additional moves to get your heart rate up and build strength (because who doesn’t love an efficient workout ? Finn recommends training with competition-style kettle bells (prices vary, available on amazon.com) like the ones featured here.

For experienced kettle bell users, a good starting weight is whatever you would use for a single-hand swing, according to Finn. “With ballistic movements such as snatches and cleans, it’s hard to think about the action while you’re doing it,” Finn says.

How to use this list : Warm up by foam rolling and performing a few dynamic exercises (found here). Or scroll to the bottom of the article to check out the Deep 6 workout Finn put together for us.

For a cardio burn, perform as much reps as possible as fast as you can without compromising your form. For a strength-focused workout, perform each exercise with the heaviest kettle bell you can manage without compromising form.

At the top of the clean, your wrist should be rotated, so the palm faces in to midline of the body (point your thumb at your shoulder). Perform 10 to 20 reps and repeat on other side. Make it easier: Start with a lighter kettle bell to master the movement.

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Once you’ve perfected it, increase the weight. Make it harder: Add a second kettle bell and perform the clean with both arms at the same time. Drive fist up and straighten elbow to press the weight overhead.

As you do this, your wrist should rotate, so palm faces forward at the top of the move. Keep chest lifted and lower to at least 90 degrees. Your back should stay straight through the entire movement.

Keeping your back straight, hinge at hips and slightly bend knees to grab the kettle bell with both hands. Check that back is straight and that you don’t lean to the left or backward as you perform this move.

Stand tall and engage core as you move the bell to the right, behind your head, and to the left in a circular motion. Stand with your feet hip-width apart and hold the kettle bell by horns at chest height.

Step right foot back and bend knees to 90 degrees to lower into a lunge. Keep back straight and hips square as you perform the movement.

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Perform 10 to 20 reps and repeat on left leg. Make it harder: Hold a kettle bell in each hand by your sides. In one fluid motion, drive through your legs to swing the kettle bell up, flip grip (so palm is facing away and knuckles punch up), and press weight overhead.

Start standing and hold the kettle bell by horns at chest height. Extend right leg out in front of you, then sit hips back and bend left knee to lower down into a single-leg squat, keeping right foot off the floor.

Perform 5 to 10 reps and repeat on other side. Make it easier: Make your range of motion smaller by sitting back onto a box or bench. The Turkish get up is a complicated move, so you want to be comfortable with the basic technique before adding the kettle bell.

“The idea is that the arm holding the kettle bell is directly up in the air the entire time, because if it’s not directly over your head and your skeleton isn’t taking the weight, the shoulder is placed in a compromising position,” he says. If you can get all the way up and back down without dropping the water bottle and losing alignment, you know you’re ready to try it with the kettle bell. Start lying face up.

Bend right knee and place right foot on floor and left arm straight out to the side. Extend right arm directly over shoulder and balance a half-filled water bottle on top of fist.

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Lie face up with knees bent and two kettle bells racked at chest height. Lie face up with knees bent, feet on floor, holding the kettle bell on hips.

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