13 Move Kettlebell Workout For Weight Loss

By on May 13, 2015

Kettlebell workouts are functional and designed to work the whole body in a relatively short period of time! So why is it that i love kettlebell exercises so much?

 

Well, it’s because they keep my metabolism burning like a furnace all day long. Yes, that’s right from just a quick 20-30 minute workout your metabolism will skyrocket, meaning you will burn more calories throughout the day, even if you’re sitting for most of it.

 

A kettlebell workout is also a “not so” boring way to get cardio in, this is because you’re doing functional movements rather than standard weight pushing and pulling movements, and so you’re heart rate skyrockets just like it would if you were walking on a treadmill the whole time instead.

 

And because these are strength training exercises you will be building more muscle, which results in more fat melting away. Kettlebell exercises are perfect for cardio and increased strength, which is why I recommend them for women who wont to drop fat fast and tone.

 

So, if you’re goal is to lose weight and get stronger while creating a super strong core, then you will absolutely love these 13 exercises below.

Kettlebell swings

kettle bell swings

(Heavier weight: 12 reps x 3 sets) – equals high calorie burn and better toning results!

(Lighter weight: 20 reps x 3 sets)

 

Watch this video here and if possible skip to 3m 0 seconds and watch till 3m 54 seconds to see how to do the most effective kettlebell swing. Note that you’re required to pick a heavy weight…but not too heavy that you hurt yourself. If you’re a complete beginner start with a 6kg kettlebell

 

Single Arm kettlebell snatch

Single Arm kettlebell snatch

(Heavier weight: 12 reps x 3 sets) – equals high calorie burn and better toning results!

(Lighter weight: 15 reps x 3 sets)

 

What this video to do a single-arm kettlebell snatch the video goes for 1 m 37 seconds, so it’s nice and short. If this exercise hurts your wrist, because it can…swap to a dumbbell instead and here’s a video to help you do it with a dumbbell instead

 

Kettlebell High Pull

Kettlebell High Pull

(Heavier weight: 12 reps x 3 sets) – equals high calorie burn and better toning results!

(Lighter weight: 15 reps x 3 sets)

 

This video is great for kettlebell high pull ups but skip to 31 seconds and watch the whole way through it will take just 86 seconds. If you’re blessed with big boobs, swap this exercise to dumbells instead.

Kettlebell Split lunges

lunge---kettlebell

(Heavier weight: 12 reps x 3 sets) – equals high calorie burn and better toning results!

(Lighter weight: 15 reps x 3 sets)

This one is a strange video, but it does explain how to do a kettlebell split lunge quickly and easily. The lower you go the better, as it works your glutes to make them tighter.

 

Kettlebell Goblet squats

Kettlebell Goblet squats

(Heavier weight: 12 reps x 3 sets) – equals high calorie burn and better toning results!

(Lighter weight: 15 reps x 3 sets)

 

Kettlebell squats are great because they work your glutes, legs and waist. Watch this quick video on how to do a really effective kettlebell goblet squat, it’s a short video going for just 1m 22 seconds. If you’re completely new, then start without any weight. This is so you can master technique first, which is more important.

 

Kettlebell deadlifts

Kettlebell deadlifts

(Heavier weight: 12 reps x 3 sets) – equals high calorie burn and better toning results!

(Lighter weight: 15 reps x 3 sets)

 

Watch this video here and if possible skip to 1m 30 seconds and watch till 3m 5 seconds to watch how to do the most effective kettlebell deadlifts. Note that you’re required to pick a heavy weight…but not too heavy that you hurt yourself. If you’re a complete beginner start with a 6kg kettlebell

 

Kettlebell the turkish getup

Kettlebell the turkish getup

(Heavier weight: 4 reps (on each leg) x 3 sets) – equals high calorie burn and better toning results!

(Lighter weight: 8 reps  (on each leg) x 3 sets)

 

If this is the first time trying this exercise, then I highly suggest starting with a super light weight. From here, you should aim for 4 reps on each leg. To know how to effectively get good results from this exercise watch this video here on the kettlebell turkish get up

 

Kettlebell clean and press technique

Kettlebell clean and press technique

(Heavier weight: 12 reps x 3 sets) – equals high calorie burn and better toning results!

(Lighter weight: 15 reps x 3 sets)

 

The Kettlebell clean will work your whole body, but you’ll fill in it you shoulders, and abs the most. This video is short at only 1m 40 seconds long and it explains well how to do the kettlebell clean and shoulder press

 

Kettlebell bent rows

Kettlebell bent rows

(Heavier weight: 12 reps x 3 sets) – equals high calorie burn and better toning results!

(Lighter weight: 15 reps x 3 sets)

 

women’s health do a really good job here explaining very quickly how to do a kettlebell bent row. Watch the video and do 12 reps on each arm for 3 sets. Use a heavy weight to get a decent result, again if you’re new to this technique first master the technique using a lighter weight before pulling heavy.

 

Kettlebell standing tricep extensions

Kettlebell standing tricep extensions

(Heavier weight: 12 reps x 3 sets) – equals high calorie burn and better toning results!

(Lighter weight: 15 reps x 3 sets)

 

This video takes just 44 seconds and they explain easily and quickly how to do a standing tricep extension. Perform 12 reps and 3 sets for this exercise.

 

Kettlebell mountain climbers

Kettlebell mountain climbers

(do as many as you can in 90 seconds)

 

This is a really good way to tighten your lower and upper abs! The video here on kettlebell mountain climbers takes 39 seconds and it explains it really well. Do as many as you can for 90 seconds straight, and go!

 

Kettlebell Russian Twists

Kettlebell Russian Twists

(do as many as you can in 90 seconds)

 

Watch this 1m 03s video on how to do the kettlebell Russian twist…which is taught by a Russian, I think! do as many as you can for 90 seconds, and go!

 

Kettlebell Around the Body pass

Kettlebell Around the Body pass

(do as many as you can in 90 seconds)

 

This video is another great video by Women’s health and they explain how to do a really good “around the body pass”. Do this for 90 seconds, and go!

Summary
The 13 Best Kettle bell Workouts For Fat Loss and Strength
Article Name
The 13 Best Kettle bell Workouts For Fat Loss and Strength
Description
Kettlebell workouts are my favourite and they will be yours too once you see how 20-30minutes on these kettlebell exercises, twice a week will have you drop fat quicker than you would believer. You have to try all 13 to see the best benefits! Number 1 on the list is one I do every single week to tone my back, glutes and abs.
Author

About Elizabeth Marks

Having been overweight and unhealthy her whole childhood, Elizabeth turned things around 6 years ago and hasn't looked back. Her passion for health and weight loss is only second to her immense knowledge and creativity for delicious low calorie cooking. A Marathon runner, Entrepreneur, Soccer Lover and fan of all things Diamond.