Did you know workouts using kettlebells are the best for burning high amounts of calories? In this study undertaken by the American Council on Exercise, it was shown that when kettlebells were used in high-intensity interval training participants burned 20.2 calories per minute. That’s the same amount of calories burned as running at a 6-minute mile pace or cross-country skiing uphill!
Kettlebell exercises are super sculptors – the weight of a kettlebell isn’t evenly distributed which forces your stabilizer muscles to go into overdrive. These exercises are targeted at working your arms, shoulders, back, butt, and core. Melt fat, increase muscle and improve your endurance – your whole body is about to become more slim and toned!
1. Comfortable Grip Kettlebells For Total Body Workouts
First, you’ll need to grab yourself a set of kettlebells. Kettlebells are always a great option for total body workouts. They take up minimal amounts of space and are just so effective and easy to use. These kettlebells are designed to have a more comfortable grip with a sleeker profile and smoother surface. You can grab a set that includes a 5-pound, 10-pound and 15-pound kettlebell and a workout DVD.
Get your set of kettlebells for less than $40 on Amazon
2. Around-the-Body Rotation
Start by holding the kettlebell in front of your torso with both hands. Keep a slight bend in your knees and have your feet at hip-width apart. Pass the kettlebell into your right hand and move it behind your body from your right hand into your left hand. Bring the kettlebell around your body back to the front completing a full circle – that’s one rep.
Do 12 of these reps then swap directions and do another 12 reps without stopping. Repeat for a total of 3 sets in each direction.
Tip: Try to keep the kettlebell at exactly the same height while performing this exercise.
3. Bent over row
Start by holding the kettlebell in your right hand and bend forward at the hips so that your torso is almost parallel to the ground. Let the kettlebell hang at arm’s length and grip the handle firmly. Keeping your arm tucked close to your side lift the kettlebell upwards with your elbow pointing towards the ceiling while keeping your torso in the same position. Lower the kettlebell back to arm’s length and you’ve completed one rep.
Do 12 reps on each side and repeat for a total of 3 sets on each side.
Tip: Try squeezing your upper back and pinching your shoulder blades together while doing this exercise.
4. Dead lift
Stand with your feet shoulder-width apart and the kettlebell placed between your legs. Keep your knees slightly bent with your butt downward but not in a deep squat position. Keep your head in-line with your spine and with a firm grip on the handles lift the kettlebell up, then lower it back to its starting position. While doing the movement activate your glutes and hamstrings and push down on your heels as you stand up.
Do 12 reps and use a reasonably heavy kettlebell.
Tip: Try flexing your laterals during the lift to maintain good core stability.
5. Figure 8’s
Start holding the kettlebell in your right hand and standing with your feet just over shoulder-width apart with your knees bent into a quarter squat position. Remember to keep your chest up and spine straight. Swing the kettlebell between your legs and behind your left leg while grabbing it with your left hand. Grab the kettlebell with your left hand and swing it back around between your legs and behind your right leg, while grabbing it with your right hand and back to the initial position completing a rep. You’ll want to do this for 12 reps.
Tip: Do the movement slowly and controlled while keeping your core braced.
6. Half get-up
Start lying flat on your back with your legs straight and the kettlebell by your right side. Grip the kettlebell in your right hand and press it up while keeping your arm straight so that it is above your shoulder. Bend your left and place your foot on the floor while placing your left hand behind you on the ground for stabilization. Reverse the steps back down to the starting position and that is one rep. Complete 6 reps using your left hand then repeat 6 reps using your right hand.
Start by gripping the kettlebell in both hands between your legs at a stance just over shoulder width apart. Keeping your core braced, drop your hips into a squat position while letting the kettlebell hang just behind your heels. Driving through your hips, stand straight up and swing the kettlebell upwards to shoulder height. As it comes back down, bend your legs and return to the squat position – that’s a complete rep and you’ll want to do 20 of them.
Tip: Look forward while keeping your arms straight and squeezing your glutes when performing the swing.
8. Front squat
Start by standing with your feet at shoulder width apart. Hold the kettlebell close to your chest with your elbows bent and it closed to your body. Bend at the knees and push your hip back until your knees are parallel to the ground. Remember to keep your chest up and back straight. Return to the standing position by pushing off from your heals and you’ve completed one rep. Do 20 front squats.
Start by standing with your feet shoulder-width apart and holding the kettlebell overhead in your right hand. There should be a straight line from the kettlebell to your shoulder to your hip. While bracing your core slide your left hand down your left leg while bringing your torso to the ground. Push away with your opposite hip and slowly descend as far as you can while turning your chest and head to face the kettlebell. Slowly return to the starting position in a controlled movement. That’s one rep. Do 12 reps before repeating on the opposite side.
Combine Kettlebells & The 2 Week Diet
A big mistake most women make when trying to lose weight is over complicating things. Often simplicity is the best option for weight loss. Please give the tips above a go first – they really do work!
If you find yourself having trouble following them and require a more structured plan that you can follow day-to-day, you may be interested in trying the 2 Week Diet plan.
The 2 Week Diet plan consists of a few smart and easy-to-follow guidelines that produce amazing results. Thousands of women have lost literally tons of weight using the 2 Week Diet plan, but don’t take my word for it read more about the 2 Week Diet plan here.