Kettlebell routines for fat loss will burn those extra pounds and help you to get that lean and trim body that you want.
The kettlebell is an underrated piece of exercise equipment that can give you very quick results in terms of weight loss and strength gains.
The kettlebell is made out of a cast iron ball, with a flat base to sit on and a handle at the top for grip in your workouts.
Most of the exercises that you can do with a kettlebell are compound exercises where you engage several muscle groups in the body during the workout. Compound exercises are just excellent for our bodies.
Some kettlebell workouts are HIIT – High Intensity Interval Training. These are exercises where you have quick, intense bursts of exercise with very short rests in between. Such exercises burn a lot of calories and give good muscle growth.
Kettlebell workouts are also known to combine cardio, strength and flexibility training all at the same time.
You lose fat, gain muscle and improve flexibility in your body. How convenient. What more can you ask for in a workout.
Benefits of using a Kettlebell for workouts
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- Burns calories and promote weight loss. Kettlebell swings burn as much as 20 calories per minute.
- Compound exercises where you work several muscle groups in the body at the same time.
- Core muscles are also engaged for balance and stability.
- Cardio training which raises your heart rate and gets your blood flowing fast.
- Cardio lowers blood pressure and clears bad cholesterol from our bodies.
- Triggers release of feel good endorphin hormones.
- Promotes muscular growth and strength. When muscles are made to contract and expand under weight or tension they grow bigger and stronger.
- Promotes flexibility of the joints. Improves elasticity of tendons and ligaments in the joints
- Bone strength. Lifting weights causes the body to build stronger bones
- Improves grip strength in your hands.
- Less exercise time with all the benefits. More calories burnt in less time.
- The kettlebell is portable. You can easily move it to storage after use and it needs very little storage space.
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The Workout Routines
The following are 3 exercise routines which you can do using just one kettlebell. Total workout time is 23 Minutes.
You can do this workout 3-4 times a week. Give your muscles time to recover and grow on the resting days.
As a beginner start with a smaller weight and increase as your muscles get stronger and you become used to exercise.
Beginner weights
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- Male – 12Kg 26 Lbs
- Female – 8Kg 18 Lbs
1. Warm up 3 Minutes
Like in any workout you start by warming up. Warm up will prepare your body for the workout as your heart starts pumping faster and blood starts flowing faster.
It reduces the risk of injury and muscle cramps when you are working out.
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- Arm, Neck, Torso Rotations – 1 minute
- Jogging in one place – 2 minutes
2. Goblet Squats – 5 Minutes
Stand in front of the kettlebell with feet at shoulder width. Bend your knees to pick up the kettlebell with both hands. Keep your back straight when picking up the weight.
Lift the kettlebell up to the front of your shoulders holding it with both hands.
Go down into a deep squat.
Keep you back straight and continue to hold the kettlebell in front of your shoulders
Reverse the move and get up to standing position. That is one rep
You can do 15 reps per set. Do as many sets as you can in 5 minutes with 15 second rests between sets.
Muscles worked:
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- Lower Leg – Calves
- Upper Legs – Quads and Hamstrings
- Glutes
- Core
- Forearms
- Grip
3. Swings – 10 Minutes
Stand with your feet at shoulder width with the kettlebell on the ground between your legs.
Bend you knees keeping your back straight to pick up the kettlebell with both hands.
Swing the kettlebell up in front of you up to shoulder level. Keep your arms and back straight throughout the swing.
Reverse the move at shoulder level and swing back down between your thighs going to the back.
Reverse the swing before kettlebell touches your butt and swing up again.
You can do sets of 15 reps with 15 second rests in between.
Do as many sets as you can in 10 Minutes. You can easily burn 200 calories in the 10 minutes of this exercise.
Muscles worked:
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- Abdominals
- Shoulders – Deltoids
- Chest – Pectorals
- Hip muscles
- Glutes
- Upper Legs – Quads and Hamstrings
- Back – Lats
- Grip
4. Overhead Press – 5 Minutes
Stand with the kettlebell in front of you, feet at shoulder width.
Bend your knees keeping your back straight and pick up the kettlebell with the right hand and bring it up to your shoulder.
The Rack Position – This is the position when you hold the kettlebell in front your shoulder with the handle towards your chest.
As you hold the kettlebell with your right hand the weight should be to the right of your hand supported by your forearm and elbow.
Ensure to keep your wrist in straight line with your forearm at this position.
The weight will be pulling on your wrist but Do Not bend your wrist, keep it straight.
From the rack position proceed to press the kettlebell up over your head until your arm is straight.
At this point the kettlebell should be at the back of your hand as your arm is stretched up
Pause for a moment then bring it back down into the rack position
You can do 12 reps then change sides.
Do as many sets of 12 in each hand as you can in 5 Minutes with 15 second rests between sets.
Muscles worked:
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- Back – Traps and Lats
- Shoulder – Deltoids
- Upper Arm – Triceps
- Chest – Pecs
The above exercises are a thorough body workout. By the time you finish the 23 minutes you will be exhausted and sweaty with aching muscles.
You will have burnt 300-400 calories setting you on the right path to a lean and mean body outlook.
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Any exercise routine must be complemented by eating a healthy and balanced diet. Eat smaller portions of carbs, increased portions of good lean proteins for muscle growth, lots of fruits and vegetables.
Drink a lot of water for hydration. Eat foods with healthy fats. Exercise and a healthy diet will set you on a path to a healthy long life.
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