For those who are on board with living a healthier lifestyle, consider trying a kettlebellcircuit for fat loss ! With as little as 20 minutes a day, several times a week, you will improve your overall fitness with a whole body kettle bell workout.
The purpose of circuit training is to work the different muscle groups at the same time with little resting in between. This allows you to alternate what body parts you’re targeting, therefore letting one muscle group rest while you’re working on another.
Kettlebelltraining isn’t some new fad that’s sweeping the fitness world by storm. It's that uneven weight distribution that makes kettle bell more challenging because not only are you trying to keep your balance, but you’re also getting a more complete full body workout.
Since you are getting a more complete workout, your body is going to burn more calories, thus maximizing your weight loss efforts. Start this exercise by holding the kettle bell by the sides of the handle (also known as the horns) and push your shoulder blades together and down, which is going to open your chest.
Take a deep breath and imagine you’re screwing your feet into the ground without actually moving them. Then, dig the ball of your left foot into the ground behind you and bend your hips until your torso is at a 45-degree angle from the floor.
Start this exercise by standing straight while holding the kettle bell by the handle at shoulder level. Your chin should be tucked back so that the weight doesn’t hit you as you’re lifting.
Note: If you aren’t able to get your arm completely straight when lifting the kettle bell upward, just raise the weight until your elbow has formed a 90-degree angle and hold it there for a couple seconds. When you feel a stretching in your hamstrings, extend your hips, tuck your tailbone under and squeeze your glutes as you lock out.
Stand with your feet shoulder width apart and hold the kettle bell by the horns, with the bell facing upward. Following the same posture as the shoulder halo, except hold the kettle bell at arm’s length and move it around your hips, switching from one hand to the next.
“Exercise can play a major role in enhancing a woman’s body image and self-esteem, which affects women’s sexual self-confidence and desire,” says Cindy Weston, Ph.D., a professor of psychology at the University of Texas at Austin. “It can also increase the activity of the sympathetic nervous system, which surges during the fight-or-flight response.
And we know from numerous studies in my lab that this activation facilitates sexual arousal in women.” Weston’s research showed that women who did a 20-minute treadmill run at a moderate pace experienced an arousal boost post-workout. One of the prime hormones that help your body sculpt muscles—namely testosterone—also drives desire.
“There’s irrefutable evidence that testosterone enhances libido in women, and high-intensity exercise boosts testosterone levels temporarily,” says Robert Leave, Ph.D., a health science expert and the dean of the University of South Carolina Beaufort. A study at Kennesaw State University in Georgia showed such an uptick in women after CrossFit sessions, and intensity is the key.
“The data seems to be on the side of HIIT or lifting loads at least 85 percent of your maximum strength,” says Leave. If you’re looking for a workout that gets you fired up in more ways than one, grab a 12-kilogram kettle bell (or a 20- to 25-pound dumbbell) for this high-intensity kettlebellcircuit from Shape Brain Trust member Alex Silver-Fagan,a Nike Master Trainer, yoga teacher, and Strongest kettle bell instructor.
“These moves hit the entire body, work the core throughout, and develop a baseline of cardio endurance,” says Silver-Fagen. “There’s also something sexy about using a kettle bell and creating power with your body.” To make the sweat mesh even steamier, work through the moves with a partner.
Lift shoulders off the floor, engaging abs and pulling low ribs down. Extend legs, raise them to a 45-degree angle off the floor, and hold them straight.
D. Lower the kettle bell slowly to chest to return to start, holding the hollow-body position throughout the movement. While pressing the kettle bell toward the ceiling, extend the right leg out, kicking through heel, to hover an inch off the floor. Lower the kettle bell slowly to chest and pull right leg back to the tabletop position to return to start.
Raise hand up to sternum so the kettle bell is resting on right forearm in a front rack position. Hold the kettle bell in the left hand by side and shift weight onto right foot.
C. Holding this position, row the kettle bell up to lower rib, keeping bicep close to side and bringing elbow up toward the ceiling. Push hips back, slightly bend knees, and reach down for kettle bell.
C. Grab the kettle bell handle with both hands, open hips, and shrug shoulders, drawing the kettle bell up to chest and scooping elbows up to clean it up to a goblet squat position. D. Drop into a squat, pushing hips back and knees forward.
Stand and reverse the movement to lower the kettle bell to the floor to return to start. Hold the kettle bell in front of sternum, one hand on each side of the handle.
C. Push off the right leg to stand balancing on the left, bringing right knee to chest. Place the kettle bell on its side and start in a plank position with feet slightly wider than hips-width apart.
Push elbows out so arms form a 45-degree angle to body. Slowly lower body, and stop 3 inches above the floor, keeping core engaged.
Make sure body forms a straight line from head to toes. 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.
And, if you want to learn more about the benefits of working out with a kettle bell, we’ve got that covered, too. Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance.
Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises. Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training :
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. 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. Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly.
Slowly bend both knees so that your thighs are almost parallel to the floor. Using your leg muscles, with your upper body still, straighten up to your starting position.
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.
Make sure your left knee doesn’t extend over your toes. 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. Sit with your legs bent and your feet flat on the floor.
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. 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. Kettle bells tend to swing, so get used to the feel and movement in your hands before using one.
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.