Losing Weight With Kettlebells Made Easy

Are you trying to lose weight? Are you looking for an easy way to do it? If so, then you should try using kettlebells. Kettlebells are a great way to burn calories and tone your body.

They are also very easy to use, which makes them a great option for beginners. In this post, we will discuss the benefits of using kettlebells for weight loss and provide tips on how to get started.

Keep reading to learn more!

Top 10 Fat Burning Kettlebell Exercises

Kettlebell exercises should be a part of your fitness system because they work the core and stabilization muscles more than traditional workouts.

This is important because these muscles are often neglected, but they play a key role in overall health and fitness. The core muscles help to stabilize the body and protect the spine, while the stabilization muscles help to keep the body in proper alignment.

When these muscles are weak, it can lead to injuries and other health problems. Kettlebell exercises are an excellent way to strengthen these muscles, which is why they are so popular among athletes and fitness enthusiasts.

Let’s take a look at several exercises that you need to burn fat in your next kettlebell workout!

Kettlebell Swing

Kettlebell swings are a great kettlebell exercise because they work your entire body. They’re a total-body exercise because they work your glutes, hamstrings, quads, abs, and back all at the same time. The Kettlebell swing is a great way to get a cardiovascular and strength workout at the same time.

How To Do It:

• Hold the kettlebell with both hands between your legs
• Squat down until your thighs are parallel to the floor,
• Thrust your hips forward to swing the kettlebell up to shoulder height.
• Let the bell swing back between your legs as you squat down again.

Reps: 15-20

Overhead Snatch

The overhead kettlebell snatch is a ballistic exercise that involves the athlete swinging the kettlebell up and over their head in one smooth motion.

The most important thing to focus on when performing this exercise is maintaining good form – make sure to keep your back straight, your core engaged, and your eyes forward. As with any ballistic exercise, it’s important to start slow and build up speed and intensity gradually.

How To Do It:

• Start with a basic squat and hold a kettlebell in your right hand with your palm facing your thigh
• Stand up and extend your arm straight up, keeping the bell close to your ear
• In one fluid motion, lift the kettlebell overhead and extend your arm forward
• Bend your elbow and swing the weight back down between your legs as you squat down again

Reps: 10 -15 (Each Arm)

Row

The kettlebell row is a great exercise to target the muscles of the back. It’s important to maintain good posture and keep your back straight while performing this exercise. For this weight loss exercise, grab a heavier kettlebell as your back is a powerful muscle group.

How To Do It:

• Start by standing with feet hip-width apart, holding a kettlebell in your left hand with your palm facing your thigh
• Bend at your hips and lower yourself down until your right forearm is resting on your right thigh
• Slowly lift the kettlebell up towards your chest, keeping your elbow close to your body
• Pause for a second, then lower the weight back down to the starting position and switch sides

Reps: 10-12 (Each Arm)

Push Press

The kettlebell push press is a great way to target your shoulders and triceps while also engaging your core. It’s a fairly simple exercise to perform, but it’s important to maintain proper form in order to get the most out of it.

The kettlebell push press uses many of your major muscle groups so it is a great exercise to lose fat fast!

How To Do It:

• Start by holding a kettlebell in each hand with your palms facing forward
• Bend at the knees and hips so that you’re in a squatting position
• Explosively extend your hips and knees to stand up and lift the kettlebells overhead
• At the same time, use your shoulders and triceps to push the bells straight up
• Keep your core engaged throughout the movement

Reps: 15-20

Turkish Get-Up

A kettlebell Turkish get-up is a great way to lose weight because it works your entire body. The move is a total-body exercise that works your shoulders, chest, triceps, core, glutes, and hamstrings.

It’s a functional exercise that mimics the motions you do in everyday life. Plus, it’s a challenging move that will help you torch calories and lose weight.

How To Do It:

• Lie on your back with a single kettlebell in your right hand
• Bend your right knee and place your foot flat on the floor
• Raise your left arm overhead and press the kettlebell straight up into the air
• Now use your abs to curl yourself up into a sitting position
• Keep the kettlebell pressed straight up into the air with your left arm
• Reach for the floor with your right hand and touch it, then sit back down in starting position
• Reverse these steps to complete one rep.

Reps: 6-10 (Each Arm)

Clean & Press

The kettlebell clean and press is a great exercise that works multiple muscle groups at once. It’s a total-body workout that strengthens your arms, shoulders, back, abs, and legs.

How To Do It:

• Start with a kettlebell on the floor in front of you
• Bend down and grab the kettlebell with both hands. Keep your back straight and your eyes focused on the bell as you lift it up
• Clean the bell by cinching your abs and thrusting your hips forward so that the bell swings up to shoulder height
• Press the bell overhead until your arms are straightened
• Reverse the steps to lower

Reps: 8-10 (Each Arm)

Kettlebell Curls

Kettlebell bicep curls are a great way to add some extra intensity and resistance to your bicep curl workouts. They can also help improve your form, as using a kettlebell makes it harder to cheat on your curls and helps you stay more focused on proper form.

How To Do It:

• Pick up a kettlebell with your left hand
• Stand up straight and curl the kettlebell up towards your shoulder, keeping your elbow close to your side
• Lower the weight back down to the starting position
• Switch hands and repeat again.

Reps: 12-15 (Each Arm)

Walking Lunges

The kettlebell walking lunge is a great exercise that works multiple muscles at once. It’s a great way to progress from lunges to weighted lunges, and it’s also great for athletes who need to build lower body strength and power.

When doing the kettlebell walking lunge, be sure to keep your form tight. Make sure your back is straight, your core is engaged, and your glutes are firing.

How To Do It:

• Grab a kettlebell in each arm
• Step forward with one foot and lower yourself down into a lunge, making sure to keep your front knee behind your toes
• Drive through your front heel to step up back to the starting position
• Repeat with the opposite leg

Reps: 10-12 (Each Leg)

Stiff Leg Deadlifts

The stiff-leg deadlift is a weightlifting exercise in which the participant lifts a weighted kettlebell off the ground by contracting the hamstring muscles and glutes, with a straight torso. It is one of three main deadlift variants, along with the conventional deadlift and sumo deadlift.

How To Do It:

• Begin by standing with your feet hip-width apart and gripping the kettlebell with an overhand grip
• Keeping your back straight and your abs engaged, slowly hinge at the hips to lower the kettlebell towards the floor
• Do not allow your knees to bend too much during this process
• Once you reach the floor, stand back up into the starting position

Reps: 8-10

Goblet Squats

A goblet squat is a great way to start learning how to use a kettlebell. It’s a basic squat that uses the weight of the kettlebell to help you stay centered and maintain good form.

The goblet squat is a great exercise to target the quads, hamstrings and glutes. It’s also a great exercise to improve flexibility and mobility in the hips.

How To Do It:

• Start with a kettlebell or other weight in front of you, between your feet
• Bend at the hips and squat down until your thighs are parallel to the floor, or as close as you can get them
• Keep your chest up and back straight, and lift the kettlebell upwards as you come up out of the squat

Reps: 12-15

Putting It All Together

Now that you understand how to do some of the best fat-burning exercises with kettlebells, it’s time to put it all together and create a workout.

The below kettlebell workout can be used for beginners and experienced lifters alike. If you are a beginner, start out using lighter weights and work your way up over time. Rushing into intense exercise as a beginner can cause injuries and derail your weight loss journey!

Create a sample workout picture

Kettlebell Exercises Make The Perfect Workout

Kettlebells are a great workout because they provide a total body workout in a short amount of time. Kettlebells also help to improve balance and unilateral movement, which are important for overall mobility and natural movement.

Finally, kettlebells can help with weight loss by boosting your metabolism and helping you to burn more calories.

Requires Balance And Stability

One of the best things about kettlebells is that they help with weight loss because they are a balanced and stable workout. When you use a kettlebell, you have to focus on maintaining your balance and stability, which burns more calories than if you were just doing a standard weight-loss workout.

Kettlebell workouts are also great for toning your body and helping you lose weight because they work all of your muscles at once. This means that you’ll see results faster than if you were to focus on one specific muscle group at a time.

So if you’re looking for an all-around workout that will help you lose weight quickly, kettlebells are definitely the way to go!

Unilateral Movements Prevent Muscle Imbalances

Kettlebell exercises are unilateral, meaning that they work one side of your body at a time. This type of exercise is great for toning your body and improving muscle imbalance, which is great for weight loss.

When one side of your body is stronger than the other, it can lead to joint pain and other problems.

Look at barbells for example. When you perform a traditional bench press, your right and left arms are not working equally. If your right arm is stronger, it will be carrying more of the overall load than your left arm. This can lead to imbalances and injuries in the long run.

Allows For Natural Movement

Kettlebells are great for weight loss because they allow natural movement and are unrestricted. This makes them more functional than traditional weights or machines, which can restrict your range of motion.

Workout machines are built for the “average” person, and everyone’s body is different. For example, someone with a naturally short range of motion might not be able to use a machine properly or effectively, because the machine is designed for people with a longer range of motion.

This is why a kettlebell workout is a great alternative to traditional weightlifting. While the kettlebell weight will vary depending on your strength, it allows you to exercise with your natural range of motion.

Large Variety Of Workout Variations The Can Be Used For Weight Loss

Doing the same workout over and over again gets boring fast. Luckily, there is an unlimited amount of kettlebell workouts you can perform to get you burning fat.

Kettlebell workouts are a great way to mix up your routine and lose weight. They provide a total-body workout that is efficient and challenging.

Plus, they’re small and versatile—you can use them at home or in the gym.

How Much Can I Expect To Lose?

Kettlebell workouts are a great way to lose weight because they combine cardio and strength training into one workout. You can expect to lose about 1-2 pounds per week if you combine kettlebell workouts with a healthy diet.

Kettlebell workouts are a great way to burn calories and help you lose weight fast. They work your entire body, and the best part is that you only need a few minutes per day to get a great workout.

Start with a few simple exercises and gradually add more complex moves as you become more comfortable with the bells. You’ll be seeing results in no time!

I’m On A Tight Schedule, Is 20-Minutes Enough?

There is no one-size-fits-all answer to this question, as the amount of time necessary for weight/fat loss will vary depending on the individual. However, a 20-minute kettlebell workout can be an effective way to help burn calories and boost metabolism, which can result in weight/fat loss over time.

It really depends on how intense your kettlebell training is. In order to see real weight-loss results, you need to bring your A-game to each and every workout.

Try adding in some high-intensity intervals to really build muscle mass and crank up the calorie burn

The Bottom Line

So, are you ready to torch some serious calories and lose fat? These kettlebell exercises will help you do just that.

Remember to start slowly and gradually increase the intensity of your workouts as you get stronger. And be sure to drink plenty of water before, during, and after your workout to stay hydrated. Get some kettlebell weight training incorporated into your fat loss workouts to get real results!

Are you fired up yet? Let’s get started!

About Post Author

Maurice Roberson

Maurice is a former college athlete who rowed comparatively for years. After college, Maurice became a strength-building & conditioning expert with a passion for bodybuilding. Maurice has competed in amateur bodybuilding shows and has over 12 years of experience as a personal trainer.

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