Do you want to lose weight by increasing your strength and putting on muscle? If so, you may want to consider kettlebell workouts for Weight Loss. Kettlebell workouts are a great way to burn calories and tone your entire body. They’re also an excellent choice to tone your abdominal muscles. A study published in the Journal of Strength and Conditioning Research found that participants who did a kettlebell workout burned an average of 20 calories per minute, which is equivalent to running a 6-minute mile!. In fact, one study found that people who did kettlebell workouts burned more calories than those who did not do kettlebell workouts.
10 Best Kettlebell Workout For Effective Weight Loss
Kettlebells are a type of weight that can be used for a variety of exercises. They are especially effective for exercises that involve swinging or lifting. The key is to keep the kettlebell close to your body. Here are 5 kettlebell workouts that can efficiently help you for weight loss:
1. Kettlebell Swing
The kettlebell swing requires a powerful hip extension, strong abs, and a tight core. The kettlebell should be raised and lowered in a controlled motion with a clean rack position. Then, you should return to a standing position with your arms extended. With control, the kettlebell should come up to shoulder level.
2. Kettlebell Squat
Kettlebell squats workouts that should also be part of your weight loss routine. An excellent way to begin a kettlebell workout is to stand with your feet hip-width apart. Ideally, your knees should be straight. Your back should be flat and your shoulders back. While you’re in this position, hold the kettlebell between your knees. Pause when you reach the bottom.
3. Kettlebell Lunge
The kettlebell lunge is a great exercise for toning your legs and burning fat. To do the kettlebell lunge, stand with your feet shoulder-width apart and hold a kettlebell in front of your chest with both hands. Step forward with one leg and lower your body until your front thigh is parallel to the ground and your back knee is close to the ground. Return to the starting position and repeat with the other leg. Repeat this movement for 30-60 seconds.
4. Kettlebell Row
The kettlebell row is a great exercise for toning your back and burning fat. To do the kettlebell row, stand with your feet shoulder-width apart and hold a kettlebell in front of your chest with both hands. Bend forward at the waist and row the kettlebell up to your chest. Return to the starting position and repeat. Repeat this movement for 30-60 seconds.
5. Kettlebell Snatch
The kettlebell snatch is a great exercise for toning your arms and burning fat. To do the kettlebell snatch, stand with your feet shoulder-width apart and hold a kettlebell in front of your chest with both hands. Swing the kettlebell between your legs and then explosively extend your arms and hips to swing the kettlebell up overhead. Return to the starting position and repeat. Repeat this movement for 30-60 seconds.
6. Stand shoulder-width
An excellent way to do this is to stand shoulder-width apart. Once your feet are correctly positioned, grab the kettlebell with both hands and start rotating it clockwise or counterclockwise.
7. Weight kettlebell
Kettlebell exercises activate most of the muscles in your body. The weight of a kettlebell is easy to control and is easier to align than a barbell. Begin by grasping the handle with your dominant hand and pressing up straight. When you reach the top, pause for a moment and then lower it back down in a controlled way.
8. Kettlebell clean
Another effective kettlebell move is the kettlebell clean. Stand straight and extend both of your legs and knees. Bring the kettlebell to your chest and lower it to the floor. Then, repeat the same movement with the other leg. You can also try the kettlebell walk to strengthen the entire body.
9. Kettlebell halo
One of the most effective Kettlebell exercises is the kettlebell halo that requires arm flexibility and balance. To do this, you start by standing with your feet hip-width apart. Then, hold the kettlebell at chest height and make 15 counterclockwise and clockwise turns with your arms. Repeat the movement as many times as you can before switching arms.
10. Kettlebell Romanian Deadlift
The workout that you can target your hamstrings, glutes, and lower back, and can be done with a moderate or heavy weight. To perform the kettlebell Romanian deadlift, start by standing with your feet hip-width apart and a kettlebell in front of you on the ground. Bend at your hips to reach down and grab the kettlebell with an overhand grip, then stand back up, keeping the kettlebell close to your body as you do.
Why Kettlebell Workouts Burn So Many Calories?
Kettlebell workouts are excellent for burning calories and building muscle strength. These workouts can also improve your aerobic capacity. The workout duration will depend on how much volume you have to burn. A typical session should last about 20 minutes. A longer workout can lead to a rise in cortisol levels, which can impede fat loss.
Kettlebells Work Your Entire Body: Kettlebell workouts engage your entire body, from your arms and shoulders to your legs and core. This means that you’re using more muscles and burning more calories than you would with traditional weightlifting exercises.
High Intensity: Kettlebell workouts are typically high intensity, meaning you’re working hard and getting your heart rate up. This also means that you’re burning more calories in a shorter amount of time.
They’re Versatile: There are endless possibilities when it comes to kettlebell exercises, so you can always mix things up and keep your body guessing. This not only keeps you from getting bored, but also helps you continue to see results.
They’re Effective: Kettlebell workouts are extremely effective at burning calories and helping you lose weight. In fact, studies have shown that kettlebell training can burn up to 20 calories per minute.
Sum and Substance
Kettlebell workouts can burn up to 400 calories in twenty minutes. This makes them a great choice for busy people looking to shed some unwanted pounds. They can help you lose fat and build muscle in a short amount of time. If you’re worried about injury or pain, consider an instructor with more experience. You should also consult a doctor before trying a new exercise routine.