There’s a reason why so many people love kettlebell training — after all, who doesn’t want a total-body resistance and cardio workout that only takes half an hour? And even more surprising, an American Council on Exercise (ACE) study recently found that the average person can burn 400 calories in just 20 minutes with a kettlebell.
That’s an amazing 20 calories a minute, or the equivalent of running a six-minute mile!
What makes the workout so effective, especially when compared with traditional weights like barbells or dumbbells? “You’re moving in different planes of movement,” says Laura Wilson, director of programming for KettleWorX. “Instead of just going up and down, you’re going to move side to side and in and out, so it’s much more functional. It’s like you move in real life: kettlebells simulate that movement, unlike a dumbbell.”
You can use kettlebells anywhere ! Workout whilst watching TV or a film at home , in the morning before work or even in the local park. No excuses!
You can buy them from tesco’s or amazon from as little as £10!
So what should you do once you’ve got yours ?
These cast-iron weights come in a range of sizes from two pounds to 100 pounds (for the really strong ladies and gents). Proper use of kettlebells requires strength and coordination, so it’s best to start off with a light weight at first. If you are a healthy and fit female, begin using one that’s about 15 pounds (8 kg).
If you haven’t strength trained in a while (or ever), start with a lighter bell, such as five or eight pounds. To figure out if you’ve chosen the right size, try these three exercises after you read more.
1.Stand with feet hip-distance apart. Holding the handle with both hands, squat down and dangle the bell in between your legs. Hold for a few seconds, and then straighten your legs. You should be able to do this without your lower back or shoulders hurting.
2.Stand with feet slightly wider than hip-distance apart, and hold a kettlebell with both hands between your legs. Bend your knees slightly, and then swing the kettlebell forward. You should be able to explosively straighten your legs and lift the kettlebell up so it’s above shoulder height.
3.Place a kettlebell in one hand, and lift it above your head. You should be able to lift your arm all the way up without arching your back and should be able to hold the weight up there for a few seconds.
It’s better to start off with a lighter weight and learn correct technique and posture. Then you can gradually increase to a heavier kettlebell as you become stronger. Since many of the exercises involve ballistic (fast) work, you want to be sure you get some personal instruction on how to use them, since you can end up tearing a muscle if you lift too much or move the wrong way. If this is your first time using this type of weight, I’ll warn you that it can be very strenuous on the body and feel awkward at first. But as with anything, practicing will make you feel more comfortable.
1. Follow this amazing workout –
Then move on to the following
2. Basic 5-Move Workout
This five-move kettlebell workout will torch tons of calories. When learning these exercises, it’s important to start with a light weight first, such as a five- or 10-pound kettlebell. You can increase the amount of repetitions as you become stronger, but first focus on your form and only increase the weight after you can do 20 reps of these moves correctly with a lighter weight.
3. Circuit Workout
This high-energy 30-minute circuit workout combines moves that use kettlebells and weights for a calorie-burning bonanza, which keeps your heart rate up and challenges your core.