Kettlebells are great to get in quick workouts that use your entire body AND get our heart rate up in only a short period of time. Kettlebells are also great to add to your home gym because they are small and won’t take up a lot of space, but you can do SO MANY different things with them. Kettlebells are on of my must-have pieces in a home gym.
Why You Should ♡ Kettlebells!
♥ Combine your strength and cardio workouts into one – Your heart rate will raise in no time once you get that kettlebell swinging!
♥ Works every muscle from head to toe – Kettlebell exercises use whole-body movements also known as compound movements. Compound movements work more muscles at once than traditional exercises. When you work more muscles, you burn more fat.
♥ It’s Quick AND Effective! – Because it gets your heart rate up, and is a total body workout, you can get a fantastic workout in just 30 minutes, leaving more time for fun with your girlfriends! 😉
♥ FAST Fat Loss! – Because of the compound movements in kettlebell exercises and swinging weight around, your body’s metabolism will skyrocket, burning fat and calories. Also, because this is a weighted exercise, you will build lean muscle, which also burns fat all day long! BOOM!
This kettlebell workout will burn a ton of calories and will target all of your major muscles, burn fat, and get you toned on no time. Add some kettlebell workouts into your weekly routine to see some seriously sculpted muscles! 😉
Fat Burning Kettlebell Workout
Complete this workout as a circuit moving form one exercise to the next with no rest. Repeat this circuit 3 times through.
- Single Arm Swings – Holding the kettlebell in your RIGHT arm, feet shoulder width apart and left arm out to side. Lower the kettlebell between your legs keeping your back completely straight and your abs tight. Driving through your heels and using the back of your legs swing the the kettlebell up to about shoulder height, making sure to keep the arms straight, as if they were a pendulum. Swing the kettlebell back down and repeat for 20 reps. Repeat on the LEFT side.
- Uneven Push Ups – Place the kettlebell on the ground and slide your RIGHT hand through the handle so that you cupping the top of the kettlebell. Bring your body into a plank position (on the knees if you have to) and lower your body down keeping the abs tight and then push your self back up for 10 reps. Repeat on the LEFT side.
- Sumo High Pulls – Stand with feet wider than shoulder width apart, and knees and toes turned out. Hold the kettlebell in both hands and lower down into a sumo/plié squat keeping the back straight up. Drive through the keeps and pull the kettlebell up to chin height with the elbows out to the side. Lower back down and continue for 25 reps.
- Windmills – Start standing with feet shoulder width apart with your RIGHT foot pointing forward, and your LEFT knee and foot pointing slightly outward. Bring the kettlebell over head in your RIGHT hand in a “wracked” position. Slowly bend down to the LEFT side as if you were sliding your LEFT hand down your LEFT side until you touch as close to floor as possible. Be sure to keep the legs and arms straight. Slowly raise yourself back up keeping the kettlebell pressing to the ceiling the entire time for 15 reps. Repeat on the other side.
- Single Leg Deadlifts – Hold the kettlebell in your LEFT hand, standing with feet close together and the weight in your RIGHT leg. Keeping a straight line from your head to your toes hinge from your hips allowing the weight to pull you down. Using the back of your RIGHT leg, press through the heel and bring yourself back to standing. Repeat 15 reps on each side.
- Half Get Ups – Check out this video for and step by step demo of a half get up. Click here.
Do you love kettlebell workouts? What you favorite exercise?