While many people associate kettlebells with bodybuilding, you can use these weights to create cardio, core and calorie-burning workouts. Using lighter kettlebells to perform circuit-training workouts will help you burn more fat and calories, even if you're not extremely muscular.
Step 1
Lift several kettlebells to find a weight that lets you raise, lower and swing the weight for one to two minutes without having to stop. Start with 10-lb. kettlebells and move up or down from there.
Step 2
Choose the exercises you'd like to do with kettlebells. Among the exercises you can do include biceps curls, deadlifts, triceps extensions, squats, chest presses, cleans, jerks, arm raises, snatches, swinging, rows and kickbacks.
Step 3
Warm up before each workout without a kettlebell. Perform quick squats and lunges, arm circles, jumping jacks or jogging in place to warm and stretch your muscles while you gradually elevate your heart rate.
Step 4
Perform a kettlebell exercise using approximately 50 to 75 percent of your maximum effort for one to two minutes. Take a two-minute break, then begin a different exercise. Move between upper-body and lower-body exercises each time to decrease muscle fatigue. Continue this pattern for the duration of your workout to elevate your metabolism during exercise and create a longer post-workout calorie burn. Keep your heart rate elevated enough that you are sweating and breathing hard, but able to talk throughout your workout.
Step 5
Perform deadlifts by standing behind the weight and lowering yourself with your legs, keeping your torso straight. Lift the weight with your legs, keeping your torso straight to prevent straining your back.
Step 6
Perform swinging by standing behind the weight and lowering yourself to grasp it, keeping your torso straight. Swing the kettlebell backward to start the swing, then raise it forward with your arms, using your legs and hips to help you swing the weight upward to at least chest height. Let the weight drop back down between your legs, keeping your torso straight while you bend your knees downward. Create a rhythmic swinging motion. Use one or two arms to swing the kettlebell, depending on your strength.
Step 7
Cool down without a kettlebell. Perform arm swings while you walk around the room, raising and lowering your arms and knees as you walk. Lower your heart rate until you stop sweating and breathing hard.
Step 8
Stretch your arm and leg muscles thoroughly. Move your muscles slightly past their range of comfortable motion and hold for 20 to 30 seconds.
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