The kettlebell is one of the most versatile pieces of exercise kit you can have in a gym and, when you know how to use it, it can offer some amazing fat burning, fitness boosting benefits.
Each one of these movements will not only push your cardiovascular system, they also challenge a huge range of muscle groups, which will up the calories you burn in every rep.
Whether you’re in the gym or at home pulling in a workout, pick up a kettlebell and check out these four exercises to kickstart a serious fat burn.
1. Alternating kettlebell swings
The kettlebell swing is a fantastic way to get your heartrate up and your body working hard. By alternating between one arm and the other adds another dimension of effort to your workout.
You’ll be working your body unilaterally, or one side at a time, which means you’re engaging more muscles with every movement. The more muscles you recruit in an exercise, the more fat you’ll be burning.
This, along with the highly intense nature of the alternating kettlebell swing, makes it the ideal choice for a fat burning workout.
How: Take the kettlebell in one hand. Hinge at the hips as you bring it between your legs. Push your hips forward until they’re completely straight, forcing the kettlebell to swing upwards until it’s level with your face. Let it swing back down between your legs, swap hands and start the movement again.
2. Kettlebell thruster
Kettlebell thrusters are one of the best movements for a fat burning workout.
They pull in just about every part of your body, get your muscles burning and your heart pumping hard. Keep the momentum high and your form tight as you move through these movements.
Because this exercise recruits so many muscle groups throughout your body, performing the kettlebell thruster burns through a high number of calories with every rep.
How: Hold the kettlebell by the horns against your upper chest. Drop down into a squat, then push up hard so you’re fully standing again. Using this momentum, press the kettlebell directly up until your arms are fully extended. Slowly bring it back down to your chest and repeat the movement.
3. Kettlebell lunge and press
Once again, this movement provides a full body approach to fat burning, but recruiting muscles from the legs all the way up through the upper body.
This should really get your heart going and up the intensity for a satisfying workout.
What’s more, as this is also a unilateral movement, it engages your core to get those stabilizing muscles working harder for you.
How: Take one kettlebell in your right hand and hold it against your shoulder with your elbow pointing down. With the opposing leg, step out into a lunge position and drop the back knee so it’s about an inch off the floor. From here, press the kettlebell up until the arm is fully extended. Bring the back leg forward to meet the front leg and when you’re fully standing, bring the kettlebell back to your shoulder.
4. Kettlebell high pull
This variation on the swing allows you to work faster and harder for a more intense fat blasting training session, making it an amazing cardiovascular exercise.
The high pull utilizes the powerful hip movement that comes with the swing, but by cutting the movement short at shoulder height, you’re working those shoulder and back muscles harder too. Overall, these is a recipe for more calories burnt.
Note: This is quite technical, so make sure you’re familiar with the kettlebell swing before you start this.
How: Begin with the kettlebell in one hand. Swing it between your legs, hinging at the hips as you do so. Thrust forward with the hips, pushing the kettlebell into an upwards swing. As it comes up towards your shoulder, pull your elbow back hard, keeping it level with your shoulder. When the kettlebell comes up close to your face, push it forward again so it falls back unto a downward swing and comes down between your legs for the next rep.
Combine these movements into one workout and you’ve got yourself a full body fat burning training session that’ll leave you gasping for breath. All of these kettlebell exercises use a huge range of muscle groups and will get your cardiovascular system working hard.
Together that adds up to increased fat burn, which should also promote a leaner, more toned physique and will make you fitter and healthier.
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Check it out yourself and see how well you do with these fat burning kettlebell exercises.