Now that you have the perfect weight for you, here are examples of easy beginner kettlebell workouts for weight loss:. This is a great warm-up exercise that does wonders for your shoulder flexibility. This is probably the most known kettlebell inspired workout. This exercise is great for arms, shoulders, glutes and quads. This is a great exercise for your glutes, core muscles and quadriceps.
Just like traditional non-weighted lunges, this variation with the kettlebell is fantastic for your hamstrings and glutes. The added weight helps with the intensity of each lunge. The goblet squat is a great example of a compound exercise. This is because it engages several muscles at once, namely, the core, quads, hamstrings, calves, and glutes.
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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 kettlebell workout for weight loss. 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. Here are some great workouts that both young and older men can do with kettlebell weights. Remember to pick a weight that you are comfortable with not to injure yourself or those around you. Take note that you should not overwork yourself. If you can do just one rep stick to that until your muscles develop further.
This upper-body exercise helps build explosive pushing strength as well as building strength in the chest, triceps, shoulders, and core 6. This is a great workout for anyone targeting their ab muscles. It should be noted that this workout does not just work for the abs. It works for the core as a whole and is especially great for the external and internal obliques also known as love handles.
The kettlebell snatch is a great core workout and a full-body strength and conditioning movement. It also helps boost shoulder stability and upper-back strength in the long run Please note that if this is too advanced for you, opt to lift just one hand at a time, leaving the other hand at your shoulder holding the other weight.
Alternate sides with each squat. Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, start transforming your life now! It should be noted that both men and women can do all of the above workouts for weights loss. None of them are gender-specific. However, here are some full body kettlebell workout for weight loss routines that women can do at home or in the gym.
This move exercises your arms, butt , thigh and core muscles. Kettlebell workouts for weight loss are amazing ways to incorporate weights into your workout routine. When done right, they have a slew of incredible benefits ranging from better posture to prevention of illnesses.
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. Most importantly, for weight loss, you must couple working out with eating well. Remember to make healthy food choices and sleep well. The idea behind first originated from Russia before spreading throughout the world. Since you only need one equipment, the idea behind kettlebell training is quite simple. All you need to do is to hold this weight in one or both hands as you do various workouts. Using these weights enable you to engage different sets of muscle at the same time.
The Kettlebell Weight Loss Workout
It helps with your overall and cardio endurance, flexibility and agility, as well as strength and balance Yes, it is. Depending on how intense your workout is, you can burn up to calories in just 20 minutes 4. If we are counting down calories lost per minute, high-intensity workouts may help you burn at least As seen above, these forms of weights can help you burn a large number of 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 kettlebells every day. However, as tempting as it is, this is not advisable.
1. Kettlebell Squat and Press or Thruster
Instead of exercising with these weights every day, opt to just do a 20 minutes kettlebell workout for weight loss three times in a week 3. After all, for a healthy and sustainable weight loss journey, you should aim to lose half a kg to one kilogram every week 7. If you are still not convinced that gradual weight loss is better than shedding the extra weight in just a few short weeks, here are some disadvantages of quick weight loss Yes, you can.
A quick minute kettlebell exercise routine can be enough to give you a full body workout. From the above examples, some workouts that will work out your whole body include:.
All the above exercises work more than one muscle which will give you a full-body workout. You can switch them up with the other example above if you please, or c heck out this 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. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits.
In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health. Hey there!
The Kettlebell Weight Loss Workout
I have experience in working with Olympic level athletes, produced National Champions, State Champions and helped athletes secure their spots on the National teams. I don't just want to work with professional athletes. Do all your reps on one side, then switch. Start with your right foot on the floor and your left foot on a bench behind you, holding a dumbbell in each hand. Slowly lower yourself towards the floor, bending your right knee, until the left knee touches the floor.
It is essential to keep the upper body as upright as possible. You may need to pause and adjust your foot position forwards or backwards. Stand holding the dumbbells. Hinge at your hips, driving your glutes backwards and lowering the dumbbells, keeping them close to your legs — you will start to feel a stretch in the hamstring. Stop at the point where the hamstring stops elongating. Hold this position for one second, then drive your hips forwards and stand back up.
It is important to maintain a straight spine throughout in order to prevent flexion in the spine, which creates the risk of disc issues.
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Stand in a split stance with your right foot behind you, holding your dumbbell in your right hand. Bend forwards until your back is parallel with the floor, keeping your back straight. Rest your left arm on your left knee. Row the dumbbell up towards your chest, then slower lower it again. Keeping your torso low, bring your back leg through and straight into another lunge. Walk forward like this for 20 steps. Lie on your back with your knees bent and feet planted on the floor.
Use your abs to raise your head and shoulders off the floor, then lower back to the start. Quickly stand up and drive the dumbbells overhead until your arms are vertical and your elbows are fully extended. Then lower the weights back to your shoulders. If you want to get the maximum fat loss impact from a barbell, you want to make the metal move. The bigger the range of motion, the more work your body is completing. The lower-body moves start with a squat, move on to a unilateral move and finish with another squat variation. Well, for three minutes. Do the six barbell exercises in order, sticking to the reps indicated.
What are kettlebells?
Then rest for three minutes and repeat the circuit. Do three or four circuits in total. Standing with your feet shoulder-width apart, rest the bar on your back and engage your abs. Bend at the knees and hips simultaneously to lower until your thighs are parallel to the floor, then press back up. Keeping your elbows directly below the bar, press the weight overhead until your arms are locked out, then lower back to the start. Standing with your feet just narrower than shoulder-width, rest the bar on your back and engage your abs. Take a big step forwards and bend both knees, keeping your front knee over your front foot, then push back to the start.
Start with the bar on your back. Engage your abs, then lower into a quarter squat while looking straight ahead. Drive up and press the bar straight up until your arms are locked out.