The trick to losing weight is to get your heart rate elevated. When you reach this state, you start to sweat, and your body burns calories. Kettlebells, which are circular balls of cast iron with curved handles on top, can help you achieve this. In a study conducted by the American Council on Exercise, or ACE, and University of Wisconsin, participants achieved an average maximum exercising heart rate of 86 to 99 percent through kettlebell training. According to Cedric Bryant, chief science officer of ACE, kettlebells can help you burn several hundred calories in a brief period of time. Maximize your workouts by following the right training protocols.
Step 1
Perform a light warm-up before your workouts that includes dynamic stretches. Execute stretches such as alternating toe touches, arm crossovers, arm circles, side bends, reverse lunges, trunk rotations and lateral lunges. Finish with two or three minutes of light jogging, jumping rope or jumping jacks.
Step 2
Execute a set of two-arm swings. Place one kettlebell on the ground and stand behind it with your feet slightly wider than shoulder-width apart. Bend down and grasp the handle with both hands. Lift the kettlebell off the floor and let it swing between your legs. Pop your hips forward and swing the kettlebell up to about chest height. Keep your back straight and core tight as you do this. Let the kettlebell swing back between your legs again and repeat for 30 seconds.
Step 3
Lift two kettlebells off the ground to do front squats. Stand with your feet slightly wider than shoulder-width apart and hold the kettlebells against your chest with your elbows bent and tucked into your stomach. Keep your wrists straight and let the bells rest on your forearms. This is called the rack position. Tighten your core and keep your back straight as you bend your knees and lower your butt toward the floor. Stop when your thighs are at least parallel to the floor and stand back up. Repeat for 30 seconds.
Step 4
Perform a set of clean-and-presses. Place one kettlebell on the ground and straddle it with your feet slightly wider than shoulder-width apart. Bend down and grab the bell with your right hand, lift it off the ground and swing it around into the rack position. Lower yourself into a slight squat, stand up and forcefully push the kettlebell above your head until your arm is fully extended. Lower the bell back to the rack position, then to the floor and repeat for 30 seconds. Switch sides and repeat for 30 seconds again.
Step 5
Utilize one kettlebell to do overhead rear lunges. Straddle the kettlebell and reach down and grab it with your right hand. Lift it off the ground, swing it around to the rack position and press it straight above your head with your arm fully extended. Hold the bell still as you step back with your left foot. Bend both knees to lower yourself into a lunge. Stop when your left knee is right above the floor and your right thigh is parallel to the floor. Step back up to the starting point, repeat for 30 seconds and switch sides.
Step 6
Take short rest breaks in between each exercise, and work out in the form of a circuit. Perform each one of your exercises back to back and rest for 30 seconds in between each set. You can also do one single exercise for the whole duration of your workout.
Step 7
Exercise long enough and often enough to achieve weight loss benefits. Start out with a 20-minute workout and slowly increase your time as your aerobic capacity and strength levels increase. Aim for at least 30-minute workouts as you adapt. Train three days a week on nonconsecutive days.
Tips and Warnings
- During kettlebell exercises, you are moving your body in a fluid motion. By doing a good warm-up, you will loosen up your connective tissues and slowly elevate your core body temperature. This will get you primed for smooth movement patterns, and it will also prevent injury. By doing kettlebell workouts, you will not only burn calories, but also boost your metabolism for several hours after you are done. In addition, you will build muscle, which will keep your metabolism elevated around the clock. With all of your exercises, make sure to use proper form. Forcefully contract your abs at the midpoint of your exercises, do not lift your heels off the floor and make sure to grip the kettlebells firmly.
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