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.
After all, more calories burned means greater weightless /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.
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 kettlebellweight.
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.
BestKettlebell 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 weightless 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.
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Kettle bells can help you lose weight because exercises can use up to 600 muscles at a time increasing calorie burn, raising your metabolic rate and challenging your cardio. Active muscles require constant supplies of energy in order to maintain their size and performance and so increase demands on the metabolic system.
Exercising with kettle bells adds tonicity to 100’s of muscles at a time which in turn raises the metabolic system meaning you burn more calories throughout the day and night. Yet another reason why kettle bell training is so great for weightless is that not only does it work on your muscles but it improves your cardio as well.
Many kettle bell exercises are dynamic and require swings, pushes and pulls using explosive movements. Moving a kettle bell through all the various positions takes a great deal of muscle activation and energy.
The kettle bell exercises are put together in flowing circuits which keep the heart rate up burning even more calories per 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 weightless.
Kettle bell training unbalances homeostasis in the body which can cause up to 24 hours of calorie expenditure following each workout. 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. Kettle bell training is an efficient way to burn calories but should also be accompanied by a balanced diet for accelerated fat loss.
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. So, rather than single out just one kettle bell exercise for weightless 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: The kettle bell swing would have been my first choice as bestkettlebell exercise for fat loss but it’s quite technical for complete beginners.
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 weightless.
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.
Watch a video of the swing kettle bell exercise for fat loss below: 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. Watch a video of the snatch kettle bell exercise for fat loss below:
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.
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.