Try These 5 Effective Kettlebell Workouts For Weight Loss

Best Kettlebell Workouts For Weight Loss

Kettlebells may not be the most inviting equipment at your local gym, but they have plenty to offer! They are a great way for you to lose weight, combining the benefits of aerobic exercise and strength training. Watch those calories burn away with exercises like the kettlebell swing, kettlebell lunges, a single-arm kettlebell swing, and Turkish get-ups.

Do you steer clear of kettlebells at the gym because you’re not sure how exactly to use them to achieve weight loss? This fairly old-fashioned exercise equipment is, in fact, a great way to burn through hundreds of calories while also building muscle strength.

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Kettlebells Combine Aerobic And Strength Training

Kettlebells are cannonball shaped orbs made of iron with a handle to grip them at one end. You stand to burn 272 calories in a 20-minute workout just from the aerobic component of the workout. But as researchers found, you also burn additional calories from the anaerobic effort. The result? Calorie burns comparable to cross-country skiing – uphill!

Besides giving you a great aerobic workout, this piece of equipment can help you work on endurance and muscular strength. Which is what makes it a potentially good option for weight loss as well. It can count toward your recommended two or more strength training sessions for the week and help improve your aerobic capacity.

Creating A Kettlebell Workout For Yourself

In an American Council on Exercise research study, the routine followed by test subjects – and one that saw high-calorie burn and muscle strength building – was structured as below:

If you’re intrigued by this equipment and keen to start leveraging its benefits, here are some kettlebell exercises to incorporate into your routine.

1. Kettlebell Swing (Two-Hands): The Foundation Technique

You should learn this technique and how to control your movement before moving on to more complex exercises with the kettlebell. In this swing, you hold the kettlebell with two hands.

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2. Single-Arm Swing

You can move on to the more challenging single-arm swing once you have learned to manage the regular swing movement. This is a more challenging core exercise because you need to manage the rotation of the kettlebell too.

3. Kettlebell Lunge

You can do this particular movement using two kettlebells, one in each hand or using just one.

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4. Turkish Get-Up Kettlebell Exercise

A great exercise to build total body strength, this exercise does demand some technique. Here is how you can do it right:

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5. Bottoms-Up Clean And Press

The first part of this movement is the clean and it ends with the press.