Everyone is trying to get fit in today’s world. Still, being back in shape requires simplicity, i.e., minimum effort, time consumption, and equipment requirement. Working out anytime would be more comfortable if one is not location bound.
Kettlebell workouts for weight loss are popular nowadays because they are easy and convenient. Let’s get deeper to find out why they are famous and how they affect the functionality and toning up of the body.
It is one of the simplest programs for weight loss and barely needs equipment. Generally, this equipment is required:
- Open and wide space
- Kettlebell (may be of different weight as needed)
- Clock(for accurate spending of time in workout circuits)
You can do these exercises at your home with just one kettlebell. Variations of exercises help you build more muscles and lose stubborn fat.
If you are on heavy bodybuilding programs, you must do kettlebell workouts because they help in stretching muscles but also aids in endurance and performance.
Goal of Kettlebell Workouts for Weight Loss
Kettlebell workouts are multi-point exercises as well as single-point exercises. These are also known as Compound and isolation programs or exercise plans.
They are efficient in the functionality of joints and aid in boosting performance and endurance. Kettlebell plans work effectively on multiple muscles and can be very beneficial in building up more muscles and losing fat in one way.
Here, we have complete bodyweight and kettlebell exercises that are easy and have multiple effects on stamina and perseverance.
1. Kettlebell Warm-up
Starting with stretching exercises, perform different stretches for (1 minute) improved blood circulation.
Now do Jumping jacks for 30 seconds followed by 30-sec push-ups and 30-sec burpees with 20 seconds rest between exercises.
It will aid in building mind-muscle connections. It will give enthusiastic energy throughout the body, which helps rush growth hormones.
2. Kettlebell Row
It is a single-arm movement, more like dumbbell rowing. It is done by slightly bending your body such that you hold the kettlebell with one hand and then row it as fast as possible with your other hand on a chair or your knee.
Stretching your back muscles will help in better movement.
3. Kettlebell Single-Arm Deadlift
If the bell is in your right hand, keep your right leg back with a stretched left leg. Go on for maximum stretch on each leg.
If you can’t touch the kettlebell down, go as far as possible to push. Try to synchronize with the range of motion. Choose the convenient weight for better accuracy.
4. Kettlebell Goblet Squat
For this exercise, grab the handles or horns of the kettlebell over the shoulders and perform conventional squats. Go on holding the squat position when going down.
It gives a calming stretch that improves poor blood circulation in the legs. Kettlebell squat has multiple benefits: strengthening your core and preventing lower back injuries.
5. Kettlebell Swing
It is one of the basic exercises you must focus on if you are new to kettlebell exercises. It is more like a front raise, but it is better.
Stretch your glutes, make a hunch of your body, raise Kettlebell to the top, then go down and raise it again. It will tighten your core and enhances the body’s overall strength.
Do this circuit for each exercise for at least 1 minute, then 10 to 20 seconds rest. Repeat this circuit 2 to 3 times for better strength and enhanced physical activity. Kettlebell workouts are among the commonest and easiest plans to lose fat and build muscle.
It is quite renowned among female celebrities because it is convenient and has a low risk of joint injuries and pain. If you want to lose some pounds, combine kettlebell workouts with a high-protein, high-fiber diet, and some cardio (2 days a week).
By following this technique, mostly fat reduction is possible. All you need is determination and consistency.