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.
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. One of the important things about exercising and weightless is that you don’t want to just burn calories while you are performing your workout.
Luckily, kettlebelltraining, 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 kettlebelltraining is so effective for weightless. 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. Kettlebelltraining is an efficient way to burn calories but should also be accompanied by a balanced diet for accelerated fat loss.
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).
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.
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 weightless. 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.
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.
Intense sweat sessions, working weightless 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 weightless 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. 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. Instead of exercising with these weights every day, opt to just do 20 minutes kettle bell workout for weightless three times in a week.
After all, for a healthy and sustainable weightless 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) However, the kettle bell is a type of free weight that has a special place in the weightless category.
With kettlebelltraining, 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.
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).
PLUS, with kettlebelltraining, you get the after-burn effect, so you will be burning calories for as much as 24-30 hours after your training session. 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. It is hard to say how quickly you will lose weight and fat with kettlebelltraining, as it depends on a variety of factors such as how often you train, how intense your workouts are, and what your diet is like.
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.
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. 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.
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.
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.
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 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. 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.
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. See how New can help you find a holistic approach to a healthier lifestyle that’s tailored to you.