kettlebell workout for weight loss (2)

Kettlebells for Weight Loss Series – Part 2

This is the second of 10 workouts in our Kettlebells for Weight Loss series. While the main contributing factor for weight loss is diet, the following kettlebell workout can help you build muscle mass, which increases metabolism. The workout below challenges both the anaerobic and aerobic energy systems, which increases calorie burn and stimulates lean muscle growth.

Workout Instructions

As far as equipment goes, this workout requires a single kettlebell. Use a moderate weight kettlebell that allows you to complete the desired number of reps for each exercise with good form.

Perform 10 reps per side for each exercise in the circuit. Complete three full circuits. Rest 45-60 seconds between circuits. If you are successfully completing three circuits with good form, increase the number of circuits or the kettlebell weight for additional challenge.

Single Arm Swing

  1. Stand upright with your feet about hip-width apart and a kettlebell on the floor about two feet in front of your feet.
  2. Hinge at the hips to grab onto the handle with one hand while maintaining a neutral spine. Set the shoulders down and away from the ears to engage the lats and upper back.
  3. Swing the kettlebell back between your legs, then powerfully extend your hips by driving the floor away and contracting your glutes and abs. Let the kettlebell float to shoulder height.
  4. Let the kettlebell drop back down along the same path, only flexing at the hips once the arms reach your waist.
  5. Perform all reps on one arm before switching to the other side.

Video: https://www.youtube.com/watch?v=Fo1RaQPOgKs

Front Squat

  1. Stand upright holding the kettlebell in rack position on your right side – meaning the ball of the kettlebell is resting against your upper arm and forearm, with your elbow tucked into your side and palm facing in.
  2. Squat down until your thighs are parallel to the floor, keeping your weight in your heels. The elbow will come off the body to balance the weight of the kettlebell in the squat position.
  3. Push through your heels to return to the starting position.
  4. Perform all reps on one arm before switching to the other side.

Video: https://www.youtube.com/watch?v=Qozdc7JW9dg

Reverse Lunge

  1. Stand upright holding the kettlebell in rack position on your right side – meaning the ball of the kettlebell is resting against your upper arm and forearm, with your elbow tucked into your side and palm facing in.
  2. Take a big step back with your right foot, dropping your right knee down until it hovers right above the ground. Keep the torso upright.
  3. Drive into the heel of the left foot to return to the starting position.
  4. Perform all reps stepping back on the right side, then switch to the left.

Curtsy Lunge

  1. Stand upright with your feet about hip width apart, holding the kettlebell handle on either side.
  2. Keeping your right foot facing forward and the kettlebell at your chest, place your left leg at a 45-degree angle behind your right leg, bending down until the left knee hovers just above the floor.
  3. Drive through the heel of your front foot to rise back up to your starting position.
  4. Once you have completed all reps on one side, switch to the other side.

Video: https://www.youtube.com/watch?v=6SapVmmKn8I

kettlebell benefits for women

Two-Hand Swing

  1. Stand upright with your feet about hip-width apart and a kettlebell on the floor about two feet in front of your feet.
  2. Hinge at the hips to grab onto the handle with both hands while maintaining a neutral spine. Set the shoulders down and away from the ears to engage the lats and upper back.
  3. Swing the kettlebell back between your legs, then powerfully extend your hips by driving the floor away and contracting your glutes and abs. Let the kettlebell float to shoulder height.
  4. Let the kettlebell drop back down along the same path, only flexing at the hips once the arms reach your waist.

Shoulder-to-Shoulder Press

  1. Stand holding the ball of the kettlebell in both hands at one shoulder.
  2. Press the kettlebell up overhead, fully extending your arms.
  3. Lower the kettlebell down to the opposite shoulder, and then press the kettlebell back overhead and back down to the starting side.
  4. Steps 1-3 constitute one repetition. Repeat for the desired amount of repetitions.

Alternating Bent Row

  1. Hinge at the hips with your knees slightly bent, back neutral, and a kettlebell on the floor between your feet.
  2. Grab the kettlebell with one hand. Pull the shoulder blade back and flex the lats, bringing the elbow of the arm holding the kettlebell just past the body.
  3. Lower the kettlebell back to the floor and quickly switch hands, pulling the kettlebell up to the opposite side.
  4. Rapidly alternate sides each rep while maintaining a neutral spine.

Halo

  1. Stand upright holding a kettlebell upside down at chest level, grasping the handle on either side.
  2. Lift the kettlebell up and over one shoulder, around the back of your head, and over the opposite shoulder, finishing back in the starting position.
  3. Complete all reps in one direction, then switch directions.

Video: https://www.youtube.com/watch?v=vk5K6aNZeiI

Around the World

  1. Stand upright holding the kettlebell in your right hand with your arm straight.
  2. Swing the kettlebell out and around to the side of your right hip, then behind your back.
  3. Switch hands behind you and continue to swing the kettlebell around to the side of your left hip.
  4. Switch hands again in front of you to complete a full circle and repeat the circular motion.
  5. Complete all reps in one direction then switch directions.

This workout can be performed 2-3 times per week. Combined with a healthy diet, kettlebell workouts can help you lose weight and increase metabolism. Utilizing kettlebells in your daily workouts will also enhance your strength and stamina for daily activities.

For more information: The Benefits of Kettlebell Training for Women

Leave a Reply

Your email address will not be published. Required fields are marked *