Web Analytics

Kettlebell Workout to Lose Weight

by Susan · 3 comments


Kettlebell workout to lose weight

Beginner Kettlebell Workout to Lose Weight

One way to add a little “spice” to your workout routines is to try a kettlebell workout to lose weight.

Personally, I incorporate kettlebell workouts into my workout regime about once per week and I use it for a variety of exercises. I specifically use a kettlebell workout to lose weight for several reasons:

  1. It’s different, so it challenges my body to respond, and therefore adapt to the new challenge.
  2. It can be done right at home (you know I love that!).
  3. Using a kettlebell improves overall fitness, improve functional movements, and can really cause your metabolism to accelerate.
  4. Increases strength and range of motion.

But before we go any further, you might just be wondering what the hell a kettlebell even is.

So, just in case you aren’t up to speed…..

A kettlebell is a cast iron weight that looks like a ball with a handle. Originating in Russia in the 18th century, the kettlebell has only more recently made it across the Atlantic to the western world.

Repetitive kettlebell lifting is thought to be one of the best tools for total body conditioning. Kettlebell training delivers superior cardio benefits, and leads to increases in muscular strength, endurance, power, flexibility, bone and connective tissue strength, and weight loss.

Reaping the vast rewards from kettlebell training today are the US Marines, FBI, Special Forces, and the Secret Service. They are also popular among martial arts fighters, elite athletes, and have recently begun to find their place among the general population.

And as far as the general population go (uh, that would be you and me, sister), they are becoming more mainstream at a rampant rate. They can be purchased online, in sporting good stores, and even right at Wal-Mart and discount stores. They are in every athletic equipment section these days.

A kettlebell workout to lose weight is totally within your grasp these days.

Kettlebells also come in a variety of brands, styles, and weights. The most important component you need to be aware of is the different weights they are available in. In general, kettlebells are available in kilos and pounds. Since I’m in the US I like to speak in terms of pounds. Here, kettlebells are offered in 5 pound intervals starting at 5 pounds and increasing from there.

If you are in the market for a kettlebell, you want to find the sweet spot weight for you to start in. For women, I would suggest starting between 15-20 pounds and men between 35-40 pounds.

Now please don’t think I believe you to be wussy, because these weights are not at all impressive. However, the exercises you will be doing during a kettlebell workout to lose weight will be out of the norm and it will take some time for your body to adapt safely. As with handheld weights, it is not uncommon for people to have more than one size kettlebell to accommodate numerous exercises.

So, now that you know what a kettlebell is, know its history, and think you might be interested in using one to do a kettlebell workout to lose weight let me show you an example of one of the kettlebell exercises you will be doing.

The Kettlebell Swing – Basic Workout to Lose Weight

One of the best kettlebell movements to achieve weight loss as well as a high level of total body conditioning is the swing.

Check out this short video I made for you that demonstrates how to do the kettlebell swing:

The kettlebell swing, which can be performed using either one or two arms, is a kettlebell exercise that engages all major joints and muscles of the body, making this a whole body conditioning activity. The swing also allows for a continuous, repetitive movement for an extended amount of time.

Perfect for a kettlebell workout to lose weight! Why? Come on, do you not know me at all?

Because using a kettlebell in this manner is engaging in interval training. Interval training has been repeatedly shown to be a more effective method for losing weight then any long, slow cardio activity, such as walking for an hour on a treadmill at one single speed.

During an interval training workout, you will alternate a kettlebell exercise that will feel like you are making a very good effort, with a rest period. For example, a common interval would be 30 seconds of effort followed by 30 seconds of rest. The idea is to allow your body to recover about 80% and then challenge it again.

Back to the swingin’…..

To perform the kettlebell swing, stand with your feet slightly wider than hip width apart with the kettlebell on the floor directly in front of you.

Bend down from the hips to pick up the kettlebell while keeping your back flat and your abs engaged and supporting your core.

With both hands, bring the kettlebell back between your legs and then swing it up to about shoulder height.

Reverse the swing and bring it back down through your legs again.

Repeat this action so that you are swinging the kettlebell repeatedly.

Lose Weight with this Kettlebell Workout

Once you get the correct kettlebell for your ability and you’re ready to get swingin’ you just need to put it all together into one amazing yet simple kettlebell workout to lose weight.

Try this:

  • Kettlebell swing 30 seconds, Rest 15 seconds
  • Basic burpee 30 seconds, Rest 15 seconds
  • Kettlebell swing 30 seconds, Rest 15 seconds
  • Basic burpee 30 seconds, Rest 15 seconds
  • Kettlebell swing 30 seconds, Rest 15 seconds
  • Basic burpee 30 seconds, Rest 15 seconds
  • Kettlebell swing 30 seconds, Rest 15 seconds
  • Basic burpee 30 seconds, Rest 15 seconds

*make sure to do a proper warm up before doing this workout.

*to make the timing easier during this and other interval training workouts try picking up a Gymboss GB2010 Black Softcoat Interval Timer.

Incorporate this kettlebell workout into your current workout routine to lose weight 1-2x per week.

And if you want to get even more kettlebell workout to lose weight check out my personal recommendation for an awesome Kettlebell Workout weight loss program by clicking here.



{ 1 trackback }

Susan Campbell
March 3, 2012 at 1:05 am


1 Anonymous June 4, 2009 at 12:01 pm

My boyfriend has numerous black belts and is a Haganah trainer (self defense) and he loves his kettlebell!

2 susan April 9, 2012 at 4:20 pm

Hey there, thanks for the comment. Yes, the kettlebell has been used extensively in martial arts and the armed services. That’s why I think it is awesome that it has become more mainstream so that the tools and workouts that’s good enough for those folks are available for us regular people who might just be looking to lose weight or increase fitness.

Comments on this entry are closed.

Previous post:

Next post: