Kettlebell Set
When you are trying to lose weight, it can
be easy to get bored at the gym. The good news is that you can combine cardio
with weight lifting to speed up your workouts and fat loss. One of the best pieces
of equipment you can use is the kettlebell. Kettlebells may seem intimidating
but anyone can use them. Here are four kettlebell exercises you can do to lose
weight.
Kettlebell
Swing
This classic kettlebell exercise will get
your heart rate up and work your entire body. Begin with your feet hip width
apart and get into a squat position, placing the kettlebell between your legs.
As you stand up, swing the kettlebell up until your arms are parallel with the
floor. Swing the kettlebell back down between your legs as you squat back down.
You can up the intensity by using only one arm, but make sure you are using a
weight you can control. If this move is too intense, simply do goblet squats.
Keep your chest up and put all of your weight in your heels as you squat. Hold
the kettlebell close to your chest, with your elbows bent. As you get stronger,
you can begin swinging!
Kettlebell weights
Kettlebell
Deadlifts (Regular and Single Leg)
Deadlifts are a great lower body workout
that often get overlooked for squats. For a traditional kettlebell deadlift,
stand with feet hip width apart and slightly bend your knees. Bend at the waist
while lowering the kettlebell down to the ground. Keep it close to your thighs
and shins. Stand all the way back up for one rep. For a single leg deadlift,
you will do the same move, but with one leg extended behind you. Hold the
kettlebell on the same side as the leg that is planted on the ground. This is a
great way to build strength and balance. Just be sure you are keeping your back
straight and can control the movement. If you need to hold onto something for
balance at the beginning, that is okay!
Turkish
Get Up
This is an exercise that might feel a
little silly but will work your entire body. Begin by laying on your back with
your right hand holding the kettlebell high into the air. Your left arm is on
the ground and your right knee is bent with your foot flat on the floor. Using
your left arm and right leg, raise yourself up until you are standing, keeping
your eye on the kettlebell the entire time. The beginning motion will feel like
a reverse plank or flip dog pose in yoga. After you are standing, reverse the
process until you again laying back on the ground. This exercise takes a bit of
coordination, so take your time in the beginning. Make sure to do both sides so
you work your body evenly.
The
Windmill
This exercise will work your arms and core
muscles, especially your obliques. Stand with your feet wider than hip width
apart and turn your right toes out while holding the kettlebell in your right
hand. Raise your left hand above you and keep your eyes on that hand. Shift
your hips to the left and slowly bend your body towards your right side with
the kettlebell almost touching your toes. You can increase the intensity by
holding a kettlebell in both hands. Make sure to work both sides of your body
evenly and do not shift you weight back into your heels. You want to stay as
flat as possible.
Kettlebell Rack
Working with kettlebells is a great way to
combine cardio and strength training. You will burn more fat and boost your
metabolism by doing these exercises. Remember to start with a relatively light
kettlebell that you can control. As you progress, you will switch to heavier
kettlebells. You will be strong and lean in no time!
