If you are looking to maximize your weight loss efforts and tone your entire body in a short period of time, try this time-efficient kettlebell workout. Even though kettlebells have been used by Russian bodybuilders since the early 1700s, the use of kettlebells in exercise routines recently has gained popularity in the Western world. According to the American Council on Exercise, or ACE, during a 20-minute kettlebell workout, the average calorie burn is about 300 calories. Your calorie burn is at an all-time high when incorporating kettlebells into your workout routine because you are using multiple muscle groups at once, which forces your muscles to work harder to stabilize your body and control the movement of the kettlebell. With these kettlebell exercises, you can tone your entire body and lose inches, as this workout can offer a unique challenge for your body in a short period of time, providing you with quality results in weight loss.
Squat With Kettlebell Swing
Performing a squat with a kettlebell swing not only targets muscles of your lower body, but also engages muscles located in your upper body. You can expect to feel your glutes, hamstrings, quads, abdominals, shoulders, triceps and upper-back muscles being worked throughout the entire exercise. To start, grab a kettlebell with both of your hands and stand with your feet slightly wider than hip width apart. This stance will allow room for the kettlebell to swing between your legs. This is your start position. Next, lower into a squat. Your thighs will almost be parallel to the floor. Keep your knees directly above your ankles and your chest up. This will allow you to feel your glutes working. Then, immediately stand and swing the kettlebell up to shoulder height. Keep control over the kettlebell at all times and do not let it swing past your shoulder height. Then lower the kettlebell back down to your start position. That is one repetition. Aim for 15 to 20 reps without a break. Do three sets.
Turkish Half Get-Up
The Turkish half get-up will target muscles of the core and your shoulders. To begin, lie flat on the floor with your right leg in a bent-knee position and your left leg extended straight out. Hold the kettlebell with your right hand. Allow the kettlebell to rest against the back of your right forearm. Keep a neutral wrist. At this point, the back of your arm will be resting on the floor. This is your start position. Then press your right arm straight up to the ceiling. Next, contract your core muscles. Push off of the floor with your left arm as if you were performing a situp. You will lift your body upward into a vertical position. Keep the kettlebell pressed overhead. Hold this position for a couple seconds. Then slowly lower yourself back to the floor to your start position. Use your left arm for support. That's one rep. Complete 10 reps, then switch sides and repeat with your left arm. Once you complete 10 reps on each side, you will have finished one set. Perform two to three sets.
Kettlebell Deadlift with Upright Row
Kettlebell deadlifts with an upright row will burn a ton of calories by working large muscles throughout your glutes, quads, chest and back. Begin by standing with your feet shoulder width apart. Hold the kettlebell handle with both hands. This is your start position. Keep your back straight throughout the entire exercise. Engage your core and squeeze your glutes. Keep a small bend in both of your knees and slowly bend from your waist as you lower the kettlebell down toward your feet. Only bend down as far as your flexibility allows. At this point, you should be feeling a slight stretch in your glutes and quads. Pause for a moment and push down into your heels as you stand up. Next, while you are standing up, keep your arms extended and slowly bring your elbows out to your sides as you lift the kettlebell up to your chest. You will want to keep the kettlebell close to your body. Then reverse back to your start position. That is one rep; do 10 to 12 reps. Complete three sets.
Walking Lunge with Kettlebell Single Arm Swing
In the walking lunge, you will be targeting your thigh muscles, quads and hamstrings, as well as your glutes. However, adding single arm swings will engage your core muscles for stabilization while working your shoulders. To start, stand with both of your feet together. Hold a kettlebell in your left hand relaxed at your side, close to your body. This is your start position. Then slowly step forward with your right leg. Drop your body straight down into a lunge. Keep a 90-degree bend in both knees. Keep your right knee directly above your right ankle. Hold the lunge and slowly swing your left arm up until the kettlebell is at the level of your left shoulder, then slowly return back to your start position. Next, switch the kettlebell to your right hand and repeat the exercise over again stepping your left leg out and swinging your right arm. Complete 20 reps, alternating between your right and left side. Perform two to three sets.
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