Not too long ago, the kettlebell became a hot topic of discussion in health and fitness circles. Its metabolism-boosting qualities are a result of its high-intensity muscle isolation. Kettlebell Workouts provide steady cardio workouts, but there is so much more to this tool for overall fitness and fat burning.
Beginners Guide to Kettlebell Workouts
If you’re a beginner, start with these 5 insane kettlebell workouts for muscle growth and fat loss. Kettlebells are one of the most versatile pieces of gym equipment, and can be used for a variety of exercises to help you build muscle and lose fat.
Kettlebells don’t require any special setup or space – they can be stored practically anywhere! Here are five killer kettlebell exercises for beginners:
1) Goblet Squat: Start in a standing position with the kettlebell in your hand, feet shoulder-width apart. Squat down so the weight is resting on your heels and press back up. Continue squatting until your thighs are parallel to the ground. Reverse the motion and press the weight up toward your shoulders.
2) Farmer’s Walk: Hold the kettlebell at your sides with both hands extended forward. Take a big step forward, keeping your chest up, then swing the kettlebell up over your head and dip it down below your waist as quickly as possible. Keep your arms extended overhead throughout the movement.
3) Russian Twist: Lie flat on your back on a mat with legs bent at 90 degrees. Place the kettlebell on top of both knees before extending both arms straight out to each side (a). Keeping your core engaged, slowly curl both legs inward until you reach chest height (b). Keep your chin elevated and squeeze your glutes at the top of each rep. Reverse direction
How to Choose the Right Kettlebell for Your Goals
If you’re looking for a tool that can help you shed pounds quickly, kettlebells might be the answer you’re looking for. Thanks to their relatively low-impact exercise variety and caloric burn, kettlebell workouts can quickly amp up your metabolism and help you lose weight.
In fact, an innovative new study published in The Journal of Strength & Conditioning Research found that kettlebell training is one of the most effective methods of burning fat. So how do you find the right kettlebell for your goals? For most people, a starting weight is ideal because it allows for progressive resistance as your strength and endurance increases.
Additionally, if selecting a single style of bell is difficult on your part, choose between two or more styles to increase the versatility and challenge of your program. Finally, consider buying a bell that’s appropriate for using in space – i.e., not too heavy or light – so you are able to perform all the exercises properly without aggravating your joints or muscles.
If working out isn’t your thing but you want to torque some fat away gradually then kettlebells are an ideal tool for achieving these results! While moderate aerobic activity such as brisk walking will help rev up your metabolism as well (primarily due to calorie burning), kettlebell work provides a unique stimulus that maximizes cardiovascular fitness while simultaneously promoting abdominal and gluteal muscle development. Plus, with little impact on other areas of the body besides your hands and feet – meaning no injury potential –
Basic Workout Routine
There are many effective kettlebell workouts that can help you lose weight fast. One basic routine is to perform the following exercises: 1-Kettlebell front squat 2- kettlebell overhead press 3- kettlebell Russian twist 4- kettlebellseye row 5- pushup This basic workout can be modified to create different, yet still effective, routines. For example, you could also add Dumbbell Romanian deadlift or Lat Pulldown variations to the list of exercises. Or try a different combination of exercises each time you complete the circuit.
Two Workout Routines: Flat and Mountainous Footprints
Crazy-Effective Kettlebell Workouts That Burn Fat Fast Do you want to lose weight and get toned? If so, adding kettlebells to your workout routine might be the perfect solution! Just two workouts, each with a different footprint, will help melt away those unwanted pounds. Flat Footprint: This 10-minute workout is designed for beginners or those who have never used kettlebells before. Start by warming up with some light cardio, then complete the following exercises one after the other.
1) Goblet squat: Place a kettlebell on the floor in front of you and squat down until your thighs are parallel to the ground. Drive through your heels to stand up, then repeat.
2) Standing db snatch: Holding a kettlebell in both hands, stand with feet hip-width apart and lift it over your head. Drop it back down behind you and repeat.
3) Double-arm swing: Have one arm bent at the elbow and raise the other overhead, then drop both arms back to your sides.
4)Plank stretch: Lie face down with feet flat on the ground and hands resting on top of hips, then lift torso off floor until body forms straight line from shoulders to ankles. Hold for 30 seconds, then release. Mountainous Footprint: For this challenging workout, start by warming up by walking or jogging for five minutes. Next, complete the following exercises one after the other without resting between sets.
Exit Strategies
If you’re looking to get ripped and shed some body fat, you need to include kettlebell exercises in your routine! Kettlebells are one of the most effective tools for burning calories and fat. Here are six crazy-effective kettlebell workouts that will help you lose weight fast:
1. The Goblet Squat This is a great start-up workout for the day. It’s an easy exercise that uses mostly your thighs and glutes, two muscles that are important for burning calories and toning your butt. To do the Goblet Squat, position a Goblet over a squat rack or bench, hold the Goblet with both hands, and squat down until your thighs and glutes touch the Goblet. Reverse the motion to return to the starting position. 5 reps per side
2. Double Unders with Kettlebell Snatch Double Unders with a Kettlebell Snatch is another great routine for beginners. It’s an intense exercise that uses mainly your abdominal muscles, which help to burn calories and shred fat. To do Double Unders with a Kettlebell Snatch, position two kettlebells on parallel bars so that their bells are level with each other (or use one kettlebell). Holding one kettlebell in each hand, squats down so that the bells are at chest level, then explosively stand up splitting the bells overhead (like you would during a snatch). Immediately catch both bells before they hit the ground
Perks of Using Kettlebells For Weight Loss
kettlebells are becoming more popular with fitness enthusiasts everywhere because they offer an extensive number of benefits that go beyond simply burning calories. First and foremost, kettlebells can help you tone your body while also helping to build strength and muscle.
Second, they work the aerobic system, meaning they improve your breathing and cardiovascular health. Third, kettlebells are great for toning the abdominals since they work both the lower and upper abs intensely.
Finally, because kettlebells require little space to use and can be stored easily, they make for a great solution for weight loss if you’re short on space or don’t have a lot of time to devote to workouts. Each of these reasons makes kettlebell training a great choice if you’re looking to lose weight or change your body composition in any way. However, there are even more benefits that can be gained from incorporating kettlebell training into your routine.
For example, many people find that their mood improves when they workout with kettlebells; this is likely due to the release of endorphins which are hormones related to happiness and stress relief. Additionally, working with kettlebells strengthens the relationships between your spine’s vertebrae which helps reduce back pain and increases flexibility throughout the spine. Plus, every pound lost from your midsection is also helped by using kettlebells as part of your routine as opposed to other forms of cardio like running or biking
Conclusion
If you’re looking for a way to torch fat and see results quickly, you need to try out some of these crazy-effective kettlebell workouts. Not only are they challenging, but they also work your entire body in innovative ways that will help towards long-term weight loss. If you’re up for the challenge, give one or more of these workouts a go and see how much progress you can make!
