Kettlebells--pieces of strength-training equipment made from cast iron--can be intimidating to someone who is not familiar with how they work. Using kettlebells in your fitness routine can challenge your body and build strength, stamina, endurance and flexibility unlike other pieces of equipment. The functional movements that you perform with a kettlebell resemble movements that you perform every day.
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Decreased Body Fat
A common fitness goal for women is losing body fat and inches around the waist, thighs and arms. Kettlebell training offers you the ability to burn fat with high-intensity workouts. Any weight loss program can be difficult to accomplish, but using kettlebells provides a fun and exciting alternative to "normal" workouts that help to keep you motivated. By consistently working out with kettlebells, your metabolism will increase which will result in a decrease of body fat percentage. Design your workout programs for high repetition compound movement exercises, such as the kettlebell swing, reverse lunge or shoulder press, in a circuit with little to no rest between sets.
Strength Without Bulk
Women who work out will commonly desire to have strength without the bulky appearance of a body builder. Training with kettlebells is not designed to increase muscle mass but rather to build strength by increasing the amount of lean muscle tissue. Increasing lean muscle tissue results in strength without bulk and a lean-looking appearance. Kettlebells are effective at increasing strength by using full-body functional movements that incorporate several muscle groups for each exercise. An example of a strength workout combines kettlebell swings, front squats and reverse lunges. Perform 10 repetitions of swings, followed immediately by 10 front squats and then 10 reverse lunges. Continue for a total of five rounds and rest as needed.
Most women have busy schedules that juggle family, work and recreation. All these activities can block the motivation for a workout because of a lack of time. Kettlebells, however, are a great time saver when workouts need to be quick and intense by combining cardio and strength. Even the busiest of women can take 15 minutes every day for a workout. A great time-saving workout is 200 kettlebell swings for time. Perform 200 repetitions of kettlebell swings as quickly as possible. This workout might not sound like much, but it will take you between five to 10 minutes to complete, will increase your heart rate and will work nearly every muscle in your body.