When it comes to exercise and losing weight, there are many fitness plans to choose from. We are bombarded with products that claim to help a person lose weight while getting them in great shape at the same time.
One product that deserves special attention are kettlebells.
Kettlebells: A Fun Way to Burn Calories
Thanks to their versatility and ease of use, kettlebells are enjoyed by both elite athletes and beginners. They are great standalone exercises or they can be added to existing workouts. They are also an effective way to lose weight:
- A study from the American Council on Exercise (ACE) confirmed the average study participant burned approximately 20 calories per minute during a typical kettlebell workout. This equates to 400 calories during a 20-minute workout. In terms of calorie burning, these results are equivalent to running a six-minute mile pace, or cross-country skiing uphill at a fast pace.1
- Another study from Hulsey et al. (2012) had male and female volunteers perform kettlebell swings in a cycle of 35-second swing bouts followed by 25 seconds of rest, which equated to 22 to 25 swings per minute for a total of 10 minutes. After comparing the subjects running on a treadmill, researchers concluded that the KB swings did produce enough of a physiological response that could, for instance, assist in weight loss goals.2
Kettlebell workouts are effective for fat loss because a person is required to use more muscles than they would if they were just lifting weights. Kettlebells workouts also require a person to move in various directions, thus increasing the number of calories burned.
20 Minute Kettlebell Fat Burning Workout
Here’s a great fat burning kettlebell circuit workout that only takes 20 minutes to complete. Only one lightweight kettlebell is needed. Perform 2- 3 circuits, with 30 – 60 seconds of rest between exercises.
- 25-50 jumping jacks.
- Around the world: Pass the kettlebell from your right hand to your left around your body 20 times, then repeat the same motion from right to left.
- 1. Squat and Swing: Stand with feet shoulder width apart. Grab kettlebell with both hands using an overhand grip. Squat then thrust hip upwards and raise arms to shoulder level in one fluid motion. Repeat for one minute.
- 2. Lunge and Loop: Stand with left foot in front of the right. Bend knees and lower towards the floor. Pass kettlebell under the front leg from right hand to left, then straighten legs. Repeat for 30 seconds, then repeat with right foot in front of left, passing kettlebell from right to left.
- 3. Turkish Get-Up. Lay flat on back with kettlebell in left arm, held straight up towards the ceiling. Keeping the arm fully extended, use right arm to sit upright, then use legs to stand. Keeping arm extended, slowly lower back to ground until flat on back. Repeat 10 times holding kettlebell with each hand.
- 4. Flutter Kick. Lie face-up on floor holding kettlebell with both hands extended toward the ceiling. Keep shoulders off ground and attempt to touch shin with right leg, then lower leg and repeat with left in one fluid motion. Note: legs do not touch the ground. Repeat for 30 to 60 seconds.
- 5. Kettle Bell Russian Twists. Sit on floor with knees bent. Hold kettlebell with both hands in front of chest. Lift feet off the floor for increased intensity and rotate torso to the right, then to the left. Keep kettlebell moving in front of chest in one fluid motion. Repeat for 30-60 seconds.
Kettle bells can be a great way to spice up a workout and burn fat in a short amount of time.
Jeff White is a certified personal trainer, author and wellness coach. He believes a strong mind and body go hand in hand, and both are needed for optimum performance. Jeff is the author of the award winning and Amazon Best Seller The 3 Pillars of Strength: Increasing Your Physical, Mental, and Spiritual Fitness.