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Are you looking to shed some pounds fast? Well, a fat burning kettlebell workout for weight loss may just be exactly what you need!
The kettlebell is one of the most diverse exercise tools, especially for weight loss! There are so many different and absolutely fun ways you can burn LOTS of calories with the kettlebell. We’ve narrowed down 7 kettlebell exercises perfect for anybody who is looking to burn lots of calories, regardless of whether you’re a beginner or not and what your body type is. Let’s jump right into this killer kettlebell workout for weight loss!
Fat-Burning Kettlebell Workout For Weight Loss:
1. Kettlebell Swing
This is one of the most unique kettlebell exercises and it’s great for warming up your whole body.
Stand with your feet at hip-width and grab the kettlebell with both hands in an overhand grip. Slightly bend your knees and bring the kettlebell in between your legs. Focus on your core and thrust your hips forward while swinging the kettlebell forward up to about shoulder height. Then, bend your knees again and swing the kettlebell back in between your legs. Do about 10-15 reps. Your moves should be pretty quick but make sure you feel comfortable and keep your back straight at all times.
2. Kettlebell Sumo Squats
Squats are one of the most popular exercises there are! Especially great for training your glutes, these squats are actually another exercise that engages many muscles throughout your body.
Stand with your feet slightly wider than shoulder-width and point your toes slightly outward. Pick up the kettlebell and hold it up at your chest. While engaging your core and keeping your back straight, bring your hips back until they are just slightly lower than parallel to your knees. Also, make sure that your knees don’t go over your toes. Do about 10 reps.
3. Kettlebell Deadlift
Deadlifts are great for improving your posture, training glutes, hamstrings, core muscles and, of course, they’re a killer fat-burner!
Stand with your feet at about hip-width. Pick up the kettlebell and stand up straight. While keeping your back straight and engaging your core, bring the kettlebell down while slightly bending your knees and slightly bringing your hips back. Go down until you almost touch the floor or just as much as you feel comfortable and then slowly go back up. Do 10 reps.
4. Kettlebell Russian Twists
Russian twists are perfect for training your core, improving cardiovascular health, and shedding some pounds.
Sit on the floor with your legs extended in front of you and the kettlebell at your chest. Bend your knees and raise your legs until your shins are parallel to the ground. With a straight spine and an engaged core, bring the kettlebell to your right as far as is comfortable (you don’t necessarily have to touch the floor) and repeat on the other side. Complete a total of 20 reps (10 for each side).
5. Kettlebell Reverse Lunges
Lunges are another great calorie burner and reverse lunges especially put emphasis on your glutes, hamstrings, and quads. Reverse lunges are actually safer to do because it’s easier to make sure your knee doesn’t go over your foot, which is a common mistake in lunges that often cause injury. So if you’re a beginner at the kettlebell or working out altogether, definitely try this exercise out.
Stand with your legs at hip width and hold your kettlebell with both hands at your chest. Step your left foot back, touch your left knee to the floor and step back to your right foot. When doing the lunge, always make sure that you see your toes and your knee doesn’t go over your toes. Do the same with your right leg and do a total of 10 reps for each leg.
6. Kettlebell Plank Drag
Ready for some serious core strength? Then this exercise is for you.
Begin in a high plank with both your hands directly beneath your shoulders. Make sure your core is engaged and your back is completely straight. Place the kettlebell at the outside of your right hand, then pick up your left hand up and drag the kettlebell to the opposite side. Then, repeat with your right hand. Do a total of 10 reps for each hand.
7. Kettlebell Farmer’s Walk
This is a great exercise to end your workout. It not only burns lots of calories, making it great for fat loss but it helps reduce lower back pain and build muscle in the upper back.
Hold a kettlebell in each hand at your sides. Engage the muscles of your arms and core and take quick, small steps as fast as you can to the other side of the room, then turn around and go back. Do this exercise for as long as you feel comfortable, or just a minute or so.
So there you have it! The perfect kettlebell workout for weight loss. Feel free to mix it up and add any of these exercises to your daily workout routine or just do 4 or 5 of these exercises for your own unique kettlebell workout for weight loss. Just do whatever feels good for you! Also, always remember to stretch after your workout to ensure muscle recovery and reduce the likelihood of trauma.
If you enjoyed this workout, we also recommend taking a look at our extremely popular 10-minute ab workout for women!
However, an important thing to know if you’re looking to lose weight is that exercise actually accounts for only 20% of weight loss and nutrition accounts for the other 80%.
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