It can be hard to get motivated for the gym. One minute you’re pumped up and ready to go and the next you’re dreading your boring old machine circuit. We know because we’ve been there. Fitness goals are much harder to reach when you lack motivation. But, we’re here to light that spark you’ve been looking for. We are talking about kettlebell weight loss, the latest craze in the world of fitness. It is fast, fun and will work up a sweat that will have fat melting away and you feeling like a superhero.
Not sure what a kettlebell is?
They are those ball-like objects with handles you might have seen gym-goers slinging around. They come in a variety of weights and colors and a whole lot of versatility. Before we get to the workouts, we would like to take the time to hit on proper use. It can be kind of fun to sling around weight and let out your inner Tarzan but, that could be harmful to your joints. Make sure to do all moves with integrity, avoiding injury in the process. Now that we cleared that up, let’s get to the workouts!
Full Body Kettlebell Workout
What if we told you that you could work out your entire body in only 20 minutes?
That’s right! In just 20 minutes, you can use these 5 kettlebell weight loss moves to work your entire body. They are fun and easy to do, heating up the body to burn max calories in the least amount of time. First, let’s look at the moves then, we’ll show you how to use these kettlebell workout routines for weight loss.
#1. Kettlebell Swing
This move is classic when using kettlebells. All you need to do is grip the handle with both hands securely and stand with your feet spread wide apart. Then, keeping your back straight, swing the kettlebell between legs and back up to shoulder height.
#2. Kettlebell Thrusters
Using two kettlebells, one in each hand in front of shoulders, bend into a squat position. Come up using the strength of the legs lifting kettlebells along with you. When at the top, press hands overhead and back down to shoulder height.
#3. Kettlebell Clean and Press
With legs spread shoulder length apart, rest kettlebells close to thighs. In one move, jump off the floor and raise arms overhead. Lower them down slowly back to starting position set up for the next power move.
#4. Kettlebell Snatch
Set up in a squat position with a kettlebell on the ground between the legs. Squat down until thighs are parallel gripping the kettlebell with one hand. Bring it up to shoulder height and then rotate to press overhead. Squat back down to return the kettlebell to the starting position. Then, repeat with the opposite hand.
#5. Kettlebell Pistol Squat
One kettlebell is all you need for this move. Holding it just under the chin with both hands, you’ll squat down with only one leg. Once you reach a level parallel with the floor, come back up and switch legs.
This combination of kettlebell back exercises along with powerful core activating moves makes for a full-body workout. If you’re a beginner, you can do each move 10 to 12 times one time through for a fat-melting circuit. If you’re looking to take it up a notch, increase reps and sets, going for 3 sets of 15 for each workout. By the end, you’ll have worked up a sweat and strengthened up your muscles and core in no more than 20 minutes.
Kettlebell HIIT: How To
One powerful option for kettlebell weight loss is trying out a HIIT workout. You can change your workout into a HIIT style instead, using the same five moves we mentioned above. A HIIT kettlebell weight loss workout increases the heart rate, making it great for a low-impact cardio option.
So, how do you change the style of workout to maximize weight loss and cardiovascular benefits?
It’s easy and all you’ll need is a few kettlebells and a timer.
If at all possible, try and use an interval training app that allows you to set the timer. You should aim for 20 to 30 seconds of work followed by 15 seconds of rest. This is a kettlebell workout for weight loss that you can tailor to your level. Tweak it until you find the one that gives you a burn without overworking your muscles.
To execute, start the timer and start at move number one. Continue until the time is up, resting for 15 seconds and moving to the second. Though one round is sufficient enough, you can take it up a notch going for three or four rounds for maximum burning power.
Benefits of a Daily Kettlebell Workout
What about daily use of kettlebells, is it beneficial?
The answer is yes and no, depending on the amount of weight you’re pulling along with you. Using a lower weight (less than 5 pounds) is perfect for a daily workout to ignite fat burn. Using the five kettlebell weight loss moves mentioned above, you have a daily full-body workout that is perfect for all body types and fitness goals.
There are a number of kettlebell swings benefits including increased heart rate and increased shoulder and back strength and tone. Adding this move along with others into your daily routine will leave you healthier and stronger.
With consistent use, you’ll see an increase in stamina and endurance, able to workout longer with more weight. As with any exercise, make sure that you are not overdoing it to avoid long-term pesky injuries.
Kettlebell Meal Plan
If you’re looking to kick up kettlebell weight loss, making a few changes to your diet will make a world of difference. Most of the time, when you’re burning more calories, your body craves more food. The trick is, fueling your body properly with nutrients it needs to power through kettlebell weight loss workouts. Instead of a strict meal plan that is easy to drift away from, try making small changes little by little.
One week you can cut out sugars and the next sweets swapping that for tasty fruits or healthy snacks. The next, try and drink more water or exchange those fatty lattes for a simple coffee drink. When pumping up your workouts, make sure you’re getting plenty of carbs, protein, and healthy fat.
Every person is different and we all need different amounts of nutrients to power us through our day. Before making major changes, be sure to discuss with your doctor to make sure you’re making the best and healthiest choices for you and your routine.
Start your Kettlebell Weight Loss Plan Today
Kettlebell weight loss is a fun option to scorch calories and increase strength. With only five moves, you can create a workout plan that fits you and your goals. Add changes into your diet for results faster than you might imagine. Starting a kettlebell routine today is easy.
If you’re at home, just grab a few kettlebells. If you’re at the gym, find a section and get to work. You don’t have to spend hours in the gym to get the results you’ve been dreaming of. The body that you’ve been after is ready and waiting to come out. Start your training today, and start living a healthier and happy life.