If you want to lose fat, feel fit and get in shape but struggle with finding time to workout, then the kettlebell is a fantastic answer to your problem. This is one piece of equipment that can be used at home, the gym or whilst travelling. If you aren’t up for a gym membership or are confused about creating your own gym at home, then this one tool is a perfect addition!
The kettlebell has become a fitness advocate’s staple for many reasons. A quick 15 minute session with a kettlebell is all you need to improve your strength, balance, and mood. The beauty of this one piece of kit is it targets many of women’s fitness goals, such as losing body fat and inches around the waist, thighs and arms.
Whilst kettlebell training is beneficial to many people, it is particularly great for women as it is less daunting than approaching the free weights at a gym.
Here are 5 benefits to incorporating kettlebells to your exercise programme:
Great for fat loss – Kettlebell training offers you the ability to burn fat with high intensity workouts. They provide a fun alternative to the typical workouts which will help to boost motivation, and the more motivated you are the more you will remain consistent with the programme. The more consistent you become, the better the improvements in your metabolism from regular exercise; this will be a big bonus to decreasing body fat. Plus, most movements engage the whole body which will help to burn more fat!
Time saver – Many of us are busy these days and often use the excuse “no time to workout”. Yes, I agree it can be hard to manage all tasks in a day, however health and fitness should be a priority. You don’t have to slog away at the gym for an hour every day, instead fit in a quick heart racing kettlebell workout for 15 minutes a few times a week. This will get you working towards better results whilst enjoying being active!
Versatile – All you need is one kettlebell. It really can be that simple to having a super effective workout. They are extremely convenient as they suit someone who needs to workout at home or who travels a lot – it is simple to take on the road with you! I use them with clients to train outdoors.
Boost fitness and strength – It is a total body workout tool which is fantastic for working all muscles. Rather than doing separate cardio and strength workouts, kettlebell training combines both, allowing you to build muscle and simultaneously burn body fat.
Fun! – They are a perfect tool for creating a fun and exciting workout. Forget pounding the treadmill and then having to do many repetitions with a dumbbell (as much as I love the dumbbell), if you want an effective workout which is fun and challenging then grab a kettlebell and get started!
3 Kettlebell Workouts
*Beginner – start with a 5 to 10kg (11 to 22 lbs) kettlebell, more knowledgeable – start with a 10 to 15kg (22 to 33 lbs) kettlebell
Workout 1: 5 sets with minimal rest between sets:
- Front (goblet) squat x 10-12 reps
- Strict shoulder press x 10-12 reps (either hold one KB with both hands, or have a lighter KB in each hand)
- Deadlift x 10-15 reps
- Single arm press x 10 reps (each side)
- Walking lunges (weight held at the chest) – x 10 reps (each side)
Workout 2: 15 minutes, as many rounds as possible, minimal rest between sets:
- Sumo stance KB squat (hold the KB with arms extended between the legs) x 10-12 reps
- Strict shoulder press x 10-12 reps
- Bent over row x 10-12 reps
- Romanian deadlift x 10-12 reps
Workout 3: 12 minute interval blast:
- Kettlebell swing x 8 rounds – 20 seconds of work, 10 seconds rest
Minimal rest to catch a breath, then:
- Kettlebell clean and press x 8 rounds – 20 seconds of work, 10 seconds rest (alternating each side on the each round, i.e round 1 right arm, round 2 left arm)
Minimal rest to catch a breath, then:
- Kettlebell thruster x 8 rounds – 20 seconds of work, 10 seconds rest
Get started with a kettlebell to sculpt your body and enjoy the one tool wonder!
Rebecca is a personal trainer and health & wellness coach who is passionate about helping women to feel healthy, happy and LOVE life. As a coach with a huge passion for vegan nutrition, holistic health, enjoying exercise and self care, Rebecca is on a mission to help women thrive!
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