Perform These Two Kettlebell Exercises and Lose Weight!

Kettlebell exercises have a large number of different advantages and let you train your body from different angles and with a more functional range of motion.

They are a versatile tool everyone should have in their training arsenal to help you develop you reach your health and fitness goals.

Plus, if you want a training routine that is going to be easy to fit into your day, this is it. Many of us are out of shape because we lack the time and energy to work out. So, trying to start or maintain an exercise routine that takes 7 hours a week is just unrealistic. Instead, with kettlebells, you can get an incredible workout 4 or 5 times a week in as little as ten minutes.

That's why, when it comes to losing weight, the kettlebell is particularly well suited to help you drop those extra pounds. Let's take a look at a simple kettlebell workout that could help you achieve your weight loss goal and save you time.

Two must-do Kettlebell exercises to lose weight and look great.

Two must-do Kettlebell exercises to lose weight and look great.

The great thing about the kettlebell is that it allows you to perform resistance cardio. That means you use cardiovascular training to increase your heart rate and help you burn fat. At the same time, lifting weight protects your muscles from breakdown and increases the challenge of the exercise movement, thereby increasing the number of calories you burn and the amount of effort involved.

Also, when you use kettlebells in this manner, you can train on the spot without needing a lot of other tools. So, unlike other cardio activities, you can enjoy kettlebell training in any weather, in a small space, and in a short block of time.

And to get the very most of this this exercise routine, you can combine the kettlebell with HIIT protocols. HIIT, which stands for "high-intensity interval training," is a form of exercise that challenges you to alternate between brief bursts of high-intensity exertion and shorter periods of relatively steady-state exercise.

For example, you might perform the kettlebell swing exercise for one minute, rest for 30 seconds, and then repeat the sequence a specified number of times.

Now, if you aim to burn fat, here are two Kettlebell exercises that will torch fat off your body. They're simple and work wonders.

  • The Kettlebell Swing. Stand with your legs a bit wider than your shoulders holding your Kettlebell between your legs with both hands. Bend your knees and hips swinging your bell behind you between your legs. Then, reverse directions and swing bell forward by straightening your knees and thrusting your hips in one motion. Stop the Kettlebell at eye level and swing it back down under control.
  • The Kettlebell Goblet Squat. Stand up straight, holding the kettlebell in front of your chest with both hands. Keep your elbows close to your body. Begin your squat by driving your heels into the ground while pushing your hips back. Remember to keep your knees behind your toes and bring your thighs to at least parallel to the floor. Push up to return to the starting position and repeat.

The Kettlebell Routine to Lose Weight and Burn More Calories

Use a slightly "lighter" Kettlebell to perform the following routine in its purest form and always check with your doctor before trying any form of exercise program.

  1. The Kettlebell Swing. 25 reps, then rest 1 minute.
  2. The Kettlebell Front Squat. 25 reps, then rest 1 minute.

Try to see how many rounds you can do. Start with as little as 1 round. If you can’t do 25 reps, do as many as you can. If you need more than a minute rest, extend your rest periods. As you get more confident, you can add more rounds and build up to 20- or even 30-minute training sessions using just these two exercises and your rest periods. Make sure the weight is heavy enough that you are just starting to struggle at the end of your rounds, but don’t go to failure.

Click here for a great, free way to perform, track and log this Kettlebell exercise routine.

These are two go-to kettlebell exercises trainers often use to re-sculpt out of shape bodies. And, yes, women use Kettlebells to transform their bodies in all the right places, especially with the Kettlebell swing and goblet squat combination. They work and work big time.

The Diet

Unfortunately, exercise alone is not enough to lose weight. And, neither is dieting alone. But, when you combined the two, you melt away fat and lose weight,

So, what's the right diet? One relatively low in calories. The objective here is to burn more calories in a day than you consume. So, if you usually burn 2,000 calories and consume 2,200 calories, you have a 200-calorie excess. To eliminate those excess calories, you could use HIIT training to take your burn rate up to 2,400 and, at the same time, reduce the number of calories you consume to 2,100 calories. Now, instead of dealing with a 200-calorie excess, you're losing 300 calories every day!

In terms of what types of foods to eat, try to eat more protein. It will support more muscle growth while reducing fat storage. Combine that with four workouts a week, lasting about 20 minutes each, and you should start to see results.

Remember, though, weight loss is only achievable if you change your entire lifestyle and habits. It is not enough to add in an exercise and forget about it! Walk more, spend less time in front of the TV, and reduce unhealthy snacks!