6 Kettlebell Workouts for Weight Loss

6 Kettlebell Workouts for Weight Loss

Since many years ago, kettlebells have been used in fitness, particularly for weight loss. To help you lose weight, we’ve created a kettlebell workout.

Most of us are familiar with kettlebell workouts. A lot of people enjoy working out with this piece of equipment because it offers a full body workout. Additionally, it combines power, endurance, flexibility, and mobility. It works wonders for fat burning as well. We’ll give you some great kettlebell exercises for losing weight in this post.

What Are Kettlebells?

Outside of the former Soviet Union, very few people were familiar with kettlebells until about 15 years ago. With their clients, it appears that the majority of personal trainers and fitness instructors are now using them. The term kettlebell comes from the Russian word girya, a cast-iron weight that resembles a cannonball with a handle. It’s this handle that makes training methodology unique. In contrast to conventional dumbbells, the kettlebell’s center of mass extends past the hand. This allows for fast, swinging motions that combine cardio, strength and flexibility, engaging the whole body at once.

Why Use Kettlebells for Weight Loss?

Long, slow cardio exercises like running or cycling were traditionally a part of workouts for losing weight. In fact, for people trying to “get fit,” running is still one of, if not the most, popular forms of exercise. In essence, all you need is a pair of running shoes to get started.

Running can help you lose weight, but after a while, at least some of the weight you lose will be muscle. This is due to the stress hormone cortisol, which is increased by aerobic exercise. Cortisol is released in greater amounts the longer you exercise. Cortisol can cause muscle breakdown or wasting because of its catabolic effect on the body’s muscle tissue. High-intensity interval training (HIIT) has thus been shown to be very effective at burning fat. With little to no rest in between sets, these short, intense power bursts have a more anabolic or muscle-building quality than long-duration aerobic exercise and little to no catabolic effects.

6 Kettlebell Workouts for Weight Loss

6 Kettlebell Workouts for Weight Loss

Kettlebell Swing

The kettlebell swing would have been my first choice as the best kettlebell exercise for fat loss, but it’s quite technical for total beginners.

Like the squat and press, kettlebell swings for fat loss target the back more than other muscles.

The hamstrings, buttocks, lower, mid and upper back all work hard during the kettlebell swing for weight loss.

It has the advantage of not using such a deep knee bend as the squat so is good for those suffering from bad knees.

The lack of knee flexion does, however, result in less activation from the front of the legs.

The kettlebell swing is also very cardiovascular, swinging and absorbing the kettlebell weight in between the legs takes a lot of energy.

The impact is very low and there is very little space needed because, like with the squat and press, the feet do not need to move.

The top part of the swing is also very powerful at developing the abs when performed correctly as it simulates a standing dynamic plank position.

Kettlebell Lunge and Press

One of my favorite kettlebell exercises for weight loss is the lunge and press, but it does call for strong legs.

Before attempting the kettlebell lunge, everyone should get strong in the kettlebell squat first. Otherwise, they might feel the strain in their knees.

The kettlebell lunge will give you attractively shaped buttocks and useful hips.

The kettlebell lunge also produces an enormous amount of cardiovascular output, which frequently shocks a lot of people.

The kettlebell lunge has lots of cross over for sports and improves hip mobility for daily life.

Before attempting to incorporate the overhead press into the movement, the kettlebell lunge must first be mastered.

Similar to the squat, the depth of the movement is crucial for fully activating the buttocks’ capacity to burn fat.

With each repetition, make sure the back knee kisses or comes very close to the floor.

Kettlebell Squat and Press Or Thruster

My go-to kettlebell exercise for losing weight is the squat and press or thruster.

This kettlebell exercise works almost all of the body’s muscles, and because it is so cardiovascular, it quickly increases heart rate.

One of our basic movement patterns, one of the first few we learn as toddlers, is the kettlebell squat.

We use the squat whenever we sit down, stand up, and even when getting into the car.

The kettlebell squat works as a pumping mechanism to circulate blood throughout the body and lubricate our joints with nutritious substances.

It’s also great for opening up the lower back and avoiding lower back pain.

The kettlebell squat’s depth must be perfect. The buttock muscles must be properly engaged when the thighs are parallel to the floor.

Large-scale fat burning occurs in the buttock muscles.

Beginners can reap significant rewards from simply performing the kettlebell goblet squat, but those who are more accustomed to the exercise can add the press to the top of the motion.

Kettlebell Clean and Press

The clean and press with a kettlebell is a slightly more complex kettlebell exercise for fat loss.

The majority of the body’s muscles are used, just like in the swing and thruster exercises above.

The kettlebell clean and press is based off the deadlift movement pattern which simulates how you should pick anything heavy up from the floor.

The kettlebell clean movement places a significant amount of stress on the legs, hips, buttocks, core, and back.

Beginners should begin by mastering just the clean motion with a kettlebell before adding the press.

Kettlebell Clean, Squat and Press

The clean, squat, and press exercise falls under the category of a complex kettlebell exercise for fat loss.

Through the use of a kettlebell, we can combine two of the aforementioned exercises for losing weight into a single, elaborate motion.

You get two exercises for the price of one because you are aware of the full-body advantages of the kettlebell clean and of the squat and press.

The clean, squat, and press with a kettlebell poses a significant technical challenge for all levels of fitness.

Once more, the exercise requires little space and has little impact on the joints because the feet are not moved at all during it.

It should be easy to perform each exercise without being overly taxing on the heart and lungs because the movement should flow from one to the next.

No exercise should be cut short due to the complexity of this exercise, ensure that you fully complete the clean, then the squat and finally the press.

6 Kettlebell Workouts for Weight Loss

Kettlebell High Pull

A much more complex and advanced kettlebell exercise for fat loss is the high pull.

Before trying this exercise, you must be very confident with the kettlebell swing.

Similar to the kettlebell swing, the kettlebell high pull exercise targets the entire body, with the back receiving special attention.

I like how the high pull goes deep into the upper back region, which is excellent for people who work desk jobs or have back problems.

Your first impression of the high pull will be how cardiovascular it is.

Your breathing will be rapid and heavy.

It is important to keep a nice straight wrist, a good grip, and a high elbow in order to complete the movement correctly.

Use a light kettlebell at first, then increase the weight to that of the one-handed kettlebell swing.

Final Thoughts

A full body movement that works hundreds of muscles while also increasing your heart rate qualifies as a good fat loss exercise. The six kettlebell exercises mentioned above will all result in significant fat loss. It’s important to start at the beginning and work through the exercises as your skills improve.

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