Kettlebells can be just the best of the workouts for you because they can help you make the most of your hard work in the least amount of time. Most virtual fitness trainers admire them because their regimes are usually incomplete without a proper 15-minute workout of lifting these weighted bells.
Studies show that performing intense bouts of exercises, for as little as 15 minutes a day, can help you lose a substantial amount of weight with incredible toning. The key is to pick the right equipment, the right workout and most importantly, have the right mind-set.
Kettlebell workouts combine aerobic and anaerobic exercise that helps you lose weight faster than cardio or weights alone. A 20-minute kettlebell workout is worth about an hour on the treadmill. The same advantage can be used to perform ballistic exercises.
These exercises provide cardiovascular, strength, and flexibility to several muscle groups at once. For those looking to lose weight faster, most personal trainers recommend interval training and being persistent with them. Kettlebell exercises are more aerobic and similar to high-intensity interval training.
If you’ve seen people using this bell-shaped equipment at the gym, you would have noticed that they like them heavy and smoother to operate. These round-shaped weights can help individuals combine strength training with cardio for efficient muscle-gaining and fat loss sweat sessions.
The number of calories one can burn using kettlebells can be super high. According to a study conducted by the American Council of Exercise, an average person burns 400 calories in 20 minutes while performing kettlebell exercises. If you compare that with the numbers shown on your treadmill, you will be surprised because you possibly can’t burn as many calories on it in the same time period.
Fitness experts advise using the two equipment for strength training and cardio exercises, and the duo can be used by men and women regardless of their fitness level. The very shape, size, and form factor of this two equipment make them specific for different types of exercises.
Research also shows that handle weight exercises significantly helps reduce pain in the neck, shoulder, and back by improving core stability and increasing core and upper body muscle strength. This could be of special significance to those men and women who are a bit on the flabbier side and are looking to shed their extra weight. Working out properly and regularly can help them.
Here are some other benefits of doing these exercises for weight loss and muscle toning:
Condition the physical form
Helps you build core strength
Improve the body’s balance and stability
Burns fat faster
Can help with targeted workouts
Works best for those who do not prefer cardio, HIIT, or Pilates
Easy to learn and continue
It is easy to note that kettlebells can be used by men and women of all age groups, especially if they looking to tone their flabby arms and belly. The key is to have the right balance of weight and technique because any sudden jerk while lifting these bells is sure to hurt someone really bad.
Kettlebell exercises use the whole body to build both strength and endurance.
The exercises such as the deadlift and swing are targeted at the organs most susceptible to fat storage. With more movements being pressed into action for such organs and muscle groups together, the rate of burn calories is usually higher than most of the other kinds of exercises with weights that only work one muscle at a time.
The moves in this exercise are typically repeated more often than reps with other kinds of weights, adding to the aerobic benefit. The stiff leg deadlift is a good way to get used to handling kettlebells.
Here’s how to a simple kettlebell exercise to shed some pounds:
Place a kettlebell on the floor in front of you and then stand with your feet about shoulder-width apart.
Bend at the hip and grab the kettlebell with both hands.
Leave your knees slightly bent and use your hips to pull the weight up.
Bend again at the hips until the kettlebell is on the floor and lift it again.
Each time, keep your face forward, not looking down.
Keep your back straight and use your hips to complete the entire motion.
If you’re convinced that kettlebells could save your life – or at least a huge chunk of your time, effectively, then you’re in for a treat. Our virtual fitness experts have designed an exclusive kettlebell workout along with helpful tips on how you can choose the right kettlebell to burn major calories within a short period.
You can either do this by taking the day off (recommended for beginners) or add in low-impact exercises or cardio such as swimming, jogging, and walking. Rest days will help you train hard each session, without any aches, pains, and excuses.
Unlike other workouts, you won’t be counting the number of sets in the traditional fashion of counting reps, resting, and then doing another set. Since you want to get the most out of these 15 minutes, you’ll not put your weight down and perform the movements seamlessly without breaks.
Move from one exercise to another as if they’re components of the same movement. This is a complex exercise but it will still help you burn more calories within a given time, set your muscles ablaze, and of course, melt that fat away.
Tip: Studies show that complex workouts help you burn calories for as long as 72 hours after you’re done working out – even when you’re asleep.
Perform 7 reps of each movement and repeat full circle 4 times. Aim to add in 1 rep per movement each week with no more than 1-minute rest, if needed.
Kettlebell shoulder press
Kettlebell shoulder press
Kettlebell shoulder press
You could choose to work with a virtual fitness trainer at your home to get the most of these high-intensity exercises. It is also important to do them properly and regularly to get the maximum mileage, and also not to repeat some of the mistakes that most people do at the gym.
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