The Best Kettlebell Workout: Burn 20 Calories a Minute!!

Kettlebell is one of the most effective tools to sculpt a slim and strong physique.

Why so??

Kettlebell workout for weight loss enables your all major muscle groups to work at once, instead of the isolating muscle groups like you do while lifting dumbbells.

This is mainly because the weight of the entire body isn’t evenly distributed. So you are required to work continuously for controlling the bell’s shifting center of gravity.


Results by Kettlebell proving it an ultimate workout for weight loss

Kettlebell workout for weight loss is an ultimate way to burn calories and strengthen your entire body, especially at the time when you are pressed for time. Here the discussed killer Kettlebell workout will surely get your 20 calories off from your body.

Each Kettlebell Exercise Utilizes up to 600 Muscles

Kettlebell workout for weight loss is mainly based on the movement patterns rather than that of muscles.

So, instead of training the biceps or triceps, you should make use of large full body exercises including the kettlebell clean, kettlebell swing and press, goblet squat etc.

When you make use of more muscles with each exercise, you do use more energy and in turn burn more calories.

Kettlebell workout for weight loss enhances cardio and muscle mass

One another reason why kettlebell workout is so good for weight loss is that as such of several other body workouts, it does not work only on muscles but also enhances the body’s cardio.

Majority of the kettlebell workouts for weight loss are dynamic and require pushes, swings and pulls utilizing explosive movements.

Bringing motion in a kettlebell via all the several positions takes a great deal of muscle activation and energy.

Kettlebell exercises put all together in flowing based circuits means that you are moving from one exercise to the next without putting the kettlebell down.

Develops more muscle and so enhances metabolism

Increasing metabolic rate is a key factor in weight loss.

The quicker and more demanding your metabolic rate, the more calories you burn in daily to daily life, even while sleeping. Kettlebell workout for weight loss enables tone muscles to perform better regarding the next workout.

As aforementioned, kettlebell exercises work 100’s of muscles at a time.

Continuously burn calories after each workout

When it comes to exercise and weight loss, one thing which you would never want is to only burn calories while performing the workout.


If you only burned calories during your workout, then you are required to work out all the time!!

Fortunately, Kettlebell workout for weight loss, onto being programmed accurately, creates a large imbalance in homeostasis throughout the body.

Once the Kettlebell training for weight loss gets over, the body is required to work hard to restore the balance which in turn means the use of even more calories or energy.

Afterburn or Excess Post-Exercise Oxygen Consumption (EPOC) is the more accurate term for this and is yet another cause liable behind why kettlebell training is such effective for weight loss.

Fun, convenient and addictive

No exercise or workout is good for weight loss if it couldn’t be maintained for periods of time.


Kettlebell workouts are fun and highly addictive. This is simply great when one is trying to lose weight.

Each Kettlebell exercise can get performed at home in a very amount of space. This is mainly because you are not required to move your feet very far.

Most of the kettlebell workouts for weight loss can get performed with only 1 kettlebell, so they work out highly inexpensive too.


How Kettlebell workout works in weight loss

Three days a week, perfect 1 set of each exercise back to back. Perform the whole circuit 3 times. Regarding best results, schedule your workouts on non-consecutive days, so that your body has proper time to recover.

You’ll require: A 10- to 20-pound kettlebell.


Different Kettlebell Workouts for Weight Loss

Kettlebell Swing

Kettlebell Swing workout for weight loss

How to do it

Stand straight with feet hip-width apart, holding a kettlebell at your center line. Slightly bend knees, shift hips back and then bring torso almost parallel with the floor. Now in order to come back to standing, engage your glutes and drive hips forward.

The kettlebell would naturally swing up as your hips are powerfully driving forward (not forcing it up with arm strength). Ensure to keep core engaged the whole time and do not round your back. Do 15 reps at a quick pace.


Kettlebell Squat

kettlebell workout for weight loss - Kettlebell Squat

How to do it

Stand with feet hip-width apart, holding the kettlebell with both hands at your chest. Now draw shoulders down and back. Further, keeping chest lifted, bend knees and shift hips to lower into a squat (lower hips till thighs get parallel to the ground).

Press heels into the floor and then engage your glutes to return to standing. Ensure that knees are pressed out or point straight ahead the whole time, not buckling in. Do 10 reps.


Single-Leg Deadlift

kettlebell workout for weight loss Single-Leg Deadlift

How to do it

Hold kettlebell in the left hand. Now shift weight onto your right foot. Slightly bend right knee and then hinge forward at your hips. Keeping glutes and core engaged, kick the left leg back as your torso comes out parallel with the floor.

Press foot to the floor as you return to standing. Ensure to keep chest lifted and do not round your back. Do 10 reps per side.


Kettlebell Suitcase Carry

Kettlebell Suitcase Carry for weight loss

How to do it

Grab the kettlebell in one hand and then stand at one end of the room. Now draw shoulders down and back, lift up the chest and engage the core. Maintaining this muscle engagement, start walking forward while holding the kettlebell in one hand. Keep continuing walking for 20 steps. After this switch hands and then repeat.


Bent-Over Row

kettlebell workout for weight loss - Bent-Over Row

How To Do it

Stand up with feet hip-width apart, holding the kettlebell in the left hand. Now bend the knee and then hinge back at your hips. Torse will get close to parallel with the round, back completely straight.

Row the kettlebell up to the shoulder height via bending left elbow straight up to the ceiling. Now keep the weight close to your side and core engaged.


Shoulder Press

kettlebell workout for weight loss - Shoulder Press

How to do it

Stand up with feet hip-width apart, holding the kettlebell on the outsides of the handle. Keep a little bend in your knees as you press the weight directly overhead. Now slowly lower the kettlebell down to a chest. Ensure to draw shoulders away from ears and then avoid arching back. Do 10 reps.

So, this was all about the Kettlebell workout for weight loss. Hopefully, you read the blog thoroughly and so now would like to go for Kettlebell workout to burn up to 20 calories in a minute.

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Jenny Jasmine
Independent Nutrition Consultant & Regulatory Specialist in Food & Health Supplement Industries with over 6 years of experience. Highly proficient in all aspects of EU food law ensuring products and marketing copy is legally compliant. Get Me on Social Channels:   About Me Facebook     Instagram     Google+     LinkedIn

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