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.
However, the kettle bell is a type of free weight that has a special place in the weightless category. 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.
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. 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.
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.
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. Generally speaking, you should have a 2-to-1 work-to-rest ratio for fat loss workouts.
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.
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).
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.
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.
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.
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.
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. “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. Those new to training may see slower results with kettle bells than if you were to do traditional cardiovascular exercises.
If you’re new to kettle bells, or eating more calories than you should, muscle mass weight gain is inevitable. Unlike traditional weightless 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. 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 weightless program. 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. 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).
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. You can use a heart rate monitor to get a more accurate estimate of your calorie burn.
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.
To answer that question, you need to consider physical activity recommendations by reputable organizations. 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.