These calories burning is equal to running at a pace of 6 minutes per mile. The study states that the only other activity that burns calories proportionate to kettle bell exercises is cross-country skiing uphill at a fast pace.
One Study by a group of researchers at the University of Saskatchewan in 2015 found that lifting kettle bells enhanced the anaerobic power capacity (Source). As a matter of fact, Kettle bell workouts become a solution as women tend to be quite slow in terms of post-workout recovery.
Practicing high-intensity kettle bell exercises regularly results in an increased metabolism rate of the body. And the resulting decrease in body fat percentage helps you achieve your dream flat stomach sooner along with toning your arms and thighs.
And, one in two women over the age of 50 years will break a bone because of Osteoporosis. As women age and undergo Menopause, the level of the female sex hormone (Estrogen) decline.
Kettle bell lifting, therefore, is very important for women to prevent Osteoporosis as it adds strength to the bones. Kettle bell exercises offer you the opportunity to learn new body movements.
Get over those routine and boring circuit and split-body workouts in the gym and give the kettle bell exercises a try. But the end results that include strength gain and endurance boost is definitely worth the days spent.
Focus on perfect form during the kettle bell moves as it will yield the optimum results. Now, Grab the two kettle bells and pull them to your stomach as you retract your shoulder blades and bending your elbows.
Bend your legs slightly with the feet still flat on the ground. This will help you balance your weight as you twist in the following step.
Let the shoulders and back be straight, chin up and turn to the side and grab the kettle bell. Hold the kettle bell in front of you with your knees slightly bent.
Keep your hips steady, tighten your core and take the kettle bell around your body behind you. As you transfer the kettle bell to the other arm from behind and in the front, do not alter the height at which you are holding it.
Grab the kettle bell by the sides of the handle and hold it in front of your chest. While squatting, don’t rest your elbows on top your knees.
Shoulders, Back, Abs, Glutes, Legs and Hips Lunge one of your legs forward, bend the knees and lift the kettle bell over your head simultaneously.
Lock your Abs in and sit back in your hips and grab the kettle bell by its handle. Push your shoulders down towards your hips and hold the kettle bell firmly.
Stand up nice and straight through your heels and come back down in the same momentum. Place your feet flat on the ground slightly more than your shoulder-width apart with the kettle bell just in front of your toes.
With your back flat (Glutes, Spines, Shoulders in line and straight) and chest up, reach down and grab the kettle bell by its handle. Now, load your heels, hamstrings and back, snap your hips in, stand tall to pull kettle bell.
Lower down till the kettle bell is very close to the ground but not touching it. Therefore, these exercises can be followed by women who are in their beginning stages of weight training.
If you would like to level up further, we are currently working for the Intermediates and Advanced Kettle bell Workouts for women which must be posted very soon. You may follow those as you had spent a few weeks training these beginner workouts and get fully comfortable.
It will give you a total body workout while burning an average of 400 calories in less than 30 minutes. The coolest thing about kettle bells is that you end up using more of your stabilizer muscles than regular weight training, which means you burn more calories and your core gets an amazing workout.
You’ll get great cardio while you’re doing it because you use so many more muscles than you do with any other type of strength training. We’ve chosen eight kettle bell routines for beginners that are going to get you in great shape safely.
If you are a total newbie to kettle bell training, start with this great workout. It’s only 10 minutes long and the instructor goes over the basics of body mechanics so you don’t hurt yourself.
Usually, when people first start using a kettle bell, they do big wild swings that can seriously damage body parts and anything breakable within the vicinity of their workout space. You’re still going to get a decent full-body toning with this routine, but there isn’t a lot of cardio involved.
This 33-minute video is great for beginners, but even more advanced exercisers are going to feel the burn. If you are a person who is always straightening things or likes making lists, you should check out other Fitness Blender workouts.
You’ll notice that with kettle bells, you get a little breathless even if you’re focusing on strength exercises. She goes nice and slow so you can get the basics down, and reminds you to watch your form regularly.
Paula Bowles videos always feel like you’re working out at your neighbor’s house, but she really knows her stuff. She focuses on helping you get long, lean, and activating your core.
She does both a warm-up and cool-down, and recommends the use of a lighter weight kettle bell and lots of quick reps. Tabatha training makes a workout go by fast, which is great for people who get bored when they exercise.
This is a quick 8-minute workout that will get your heart rate up and give you lean, toned muscles. She also gives regular reminders about form, which is helpful when you swing a weight around like Babe Ruth at bat.
There are two instructors; one demonstrates the exercise for beginners, while the other shows you the more advanced version. They both do a quick workout preview before you start, so you know exactly what you’re going to be doing and don’t have to fast-forward through the video to figure it out.
If you enjoyed this article on beginner kettle bell exercises for women or have any questions, please leave them in the comment section below! As a Certified Veto Coach, I specialize in teaching others how to lose weight through healthy, low-carb eating.
Give this Kettle bell HIIT challenge a shot! HIIT has become an extremely popular type of workout because it is quick and effective.
This workout is specially designed to target your entire body, allowing you to burn fat while building muscle. In combination with a healthy diet, this routine will firm and tone in all the right places.
Once you’ve completed all 4 rounds (50 reps total of each exercise), you will move on to the second pairing (complete 4 rounds) and then proceed to the third and final group of exercises. We’ve included instructional videos for all the exercises at the bottom of the page.
You can burn calories and build muscle in as little as 30 minutes with this quick and effective Kettle bell HIIT Challenge.