The Best Kettlebell Exercises to Burn Calories Fast .The kettlebell, also known as the Russian bell, is one of the simplest yet effective pieces of exercise equipment you can own and has gained popularity in recent years with endorsements by professional athletes, fight professionals, and Hollywood action stars.
A kettlebell is a simple cast iron tear-drop weight with a molded handle, some at a mere one kilogram and others 100-kilogram-plus.
Although a seemingly innocuous piece of metal at first, you will soon discover an infinite world of exercise possibilities from this humble cast-iron orb developed by Russian strongmen in the 1700s.
With just a small selection of progressively weighted kettlebells, you can do away with nearly all other pieces of resistance exercise equipment.
Kettlebells can help you;
- Build lean muscle
- Improve flexibility
- Increase range of movement
- Burn fat
- Improve cardiovascular performance and more
However, of the seemingly limitless potential progressions that incorporate the kettlebell, which exercises will help you burn the most calories in the shortest amount of time. Read on to see two of the best kettlebell exercises to burn calories fast.
Disclaimer: Always consult your doctor or primary healthcare provider before attempting these exercises or other exercise programs. These exercise suggestions are in no way intended as a substitute for medical consultation.
The two best kettlebell workouts to burn calories fast!
When starting out with kettlebells, starting at a lower weight than you think you can use is essential. Kettlebell exercises don’t feel like much at first. However, you will soon learn how challenging 30-seconds to one-minute rounds of kettlebell action can be, and you should always train for longevity.
Increase load slowly, starting at six to ten kilograms, gradually increasing to heavier and heavier bells. Remember, you are training to create functional strength and better health, not impress the other people at the gym.
If you were allowed only one piece of equipment and one exercise, kettlebell swings could be the GOAT! Kettlebell swings offer a full-body workout, working a broad range of muscles to fatigue or failure.
Muscles engaged while performing kettlebell swings includes:
- Lower mid and upper back
- Grip muscles
- Shoulders neck and more
The basic kettlebell swing also offers an intense cardiovascular workout, meaning you are optimizing your full-body training with one exercise.
A study involving 10-men and women between 29 to 46 years of age found rhythmic kettlebell swings for 20-minute intervals burn as many as 400-calories. That is approximately 20-calories per minute.
- Start standing tall, feet shoulder-width apart and the kettlebell in both hands in front with your arms relaxed.
- Soften your knees, and shift your weight to your heels, lowering the lower back and buttox while engaging the core muscles and keeping good form.
- Driving through your heels, and with an explosive thrust from the hips, swing your kettlebell forward and allow your arms to take the bell up to around chest height, arms extended.
- While keeping control of the bell, allow it to come down like a pendulum and swing back between your legs, maintaining form and returning to your original position.
- Repeat by thrusting your hips forward again, launching the kettlebell ahead while controlling your core.
Start with three rounds of 10-repetitions. Begin with 20-30-second repetitions, with a 30-second rest in between, and work your way up to a minute per sequence.
Remember that kettlebell swings have little to do with your arms, even though the exercise will work some of your hand, wrist and arm muscles.
The bell and your hips are doing the work; this is a full-body hinge exercise, and it is our favorite kettlebell exercise to burn calories fast and get an excellent workout.
Kettlebell Clean, Squat and Press
The kettlebell clean, squat, and press is another full-body exercise that will have you drenched and gasping by round two. This exercise can be performed with one kettlebell or two.
This is not a beginners exercise. You will be using more explosive movements, using your whole legs, hips, glutes, back, arms and neck to power through the repetitions. Start light!
If you are a newbie, you can always start with the kettlebell squat and press, clean and press and then progress to the Clean, Squat and Press.
Kettlebell clean, squat, and press protocol
- Hold the kettlebell by its handle, with the ball sitting on the backside of your hand and wrist. Hold the kettlebell up by your shoulder, elbow bent down toward your lower ribs, knees slightly bent, and feet squat width apart. If using two kettlebells, take this position on both sides.
- With your core and legs engaged for a controlled descent, drop down into a deep squat, keeping your spine straight and supported. If using one kettlebell, counterweight yourself with your free arm.
- From the squat position using the power of your legs, explode up into a standing position, lifting the kettlebell above your head and shoulder into a press. If using one kettlebell, continue to support your core by counterweighting with your other arm.
- Maintaining core, and with smooth, controlled descent, bring the kettlebell, or bells back down to the starting position and repeat.
Best Kettlebell Exercises to Burn Calories Fast, Use the same interval structure as the kettlebell swings. Three rounds of 10-repetitions, for 20 to 30-second repetitions, with a 30-second rest in between, progressing to a max of one-minute repetitions.
Add these two kettlebell routines to your Yoga strength-building routines, weight regime, or HIIT sessions, and watch the weight fall off and the lean, functional muscle grow.
The team here at My Free Yoga love to help you extend your modern Yoga practice into new realms, transforming your body, achieving optimal health, and reaching your full potential.