A kettlebell workout is one of the best cardio and muscle building exercise you can do to lose weight and tone your muscles at the same time. The kettlebell swing is one of the most basic exercises you can perform. Transforming it into a HIIT workout or running circuits with it can increase the effectiveness of the workout.
What do I need to get started?
A kettlebell is more than enough. You can find them anywhere really, just do an amazon search and you will get everything you need to get started.
But what weight should you use?
10-15 pounds for women and 20-25 for men who are just starting.
If you feel the weight is too light you could try and and step up 5 pounds.
We can start with a simple video that will show you how exactly to do the kettlebell swing so that you won’t encounter any kind of difficulties down the road.
Okay I know you want to burn 1000 calories in one workout session. But to get there you first need to prepare your body and mind.
First start small, learn the basic movements, tone your muscles, and only then you should start doing intense training sessions. If you do it from the start you will break something, and it might just not ever heal again. Better safe than sorry.
A kettlebell workout is a full body workout that covers most if not all the muscles inside your body. Your arms, shoulders, back, abs, hips, legs everything is engaged during the kettlebell swing. This is why it is such a loved exercise by everyone around the world.
With just one kettlebell you can do most routines without the need of any other equipment.
If you are a beginner this 20 minute circuit will help you get started without any injuries and mishaps.
This workout consists of the squats, russian twists, push-presses, bent-over rows, forward lunges, deadlifts, sit-up to press-ups, triceps presses, kneeling halos, and kettlebell swings.
As you notices kettlebell swings are not the only thing you can do.
If you are more of a pro then you might want to jump into a more advanced workout for better sculpting results.
HASfit made a great video that will burn you down. This is for those who want a challenge.
The videos I shared explain everything the trainers are doing. it’s easier to understand what is happening when you can see it with your own eyes instead of reading text and looking at images.
There are a lot of different routines, circuits that show you how to properly engage your workout session. But the top 3 videos that I think explain everything the best for those who have never lifted a kettlebell in their life, for those who are just at the beginning and for those who are already pros.
Now you just have to get up and do it.
You can also create a routine yourself. Start with basic kettlebell swings.
Do 100 the first day, rest the following 1 day, do 120 rest for 1 day, and just add 20 more reps to each session. You don’t have to go full HULK and just melt your whole body the first day. Slow and steady wins the race. Your body is strong but if you constantly attack it with HIIT workouts daily you will encounter big injuries down the road. Even professionals go slow. No need to jump over your own head.
Now if you are sure you can do even the 30 minute circuit and still have energy left in you, then I have a 60 minute cardio workout for extreme fat loss.
Now i am sure that this workout will burn you out for good.
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If you need motivation to get started here is a short blog post that will show you how to find your inner strength.