Can I Lose Weight Doing Kettlebell

I was recently asked about the best kettlebell exercise for fat loss including a kettlebell workout for weight loss and although I don’t like to single out any one particular exercise it got me thinking.

There is no doubt in my mind that the chosen kettlebell weight loss exercise would have to use as many muscles as possible.

Plus, using lots of muscles also means conditioning lots of muscles resulting in an increase in metabolic rate, or burning more fat when at rest.

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So, rather than single out just one kettlebell exercise for weight loss I decided to list 7 starting from the easiest and progressing to the more technical.

Almost every muscle in the body is activated during this kettlebell exercise, plus it is very cardiovascular so will raise the heart rate quickly.

The depth of the kettlebell squat is very important. The thighs must drop down to parallel with the floor in order to properly activate the buttock muscles.

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Beginners can get huge benefits from just performing the kettlebell goblet squat but for those more comfortable with the exercise the press can be added to the top of the movement.

The kettlebell swing would have been my first choice as best kettlebell exercise for fat loss but it’s quite technical for complete beginners.

Kettlebell swings for fat loss, like the squat and press, work most muscles in the body but has more of an emphasis on the back.

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It has the advantage of not using such a deep knee bend as the squat so is good for those suffering from bad knees.

The kettlebell swing is also very cardiovascular, swinging and absorbing the kettlebell weight in between the legs takes a lot of energy.

As with the squat and press the feet do not need to move so impact is very low and minimal space is required.

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The top part of the swing is also very powerful at developing the abs when performed correctly as it simulates a standing dynamic plank position.

The kettlebell clean and press is based off the deadlift movement pattern which simulates how you should pick anything heavy up from the floor.

Again the feet do not need to move so it’s an excellent kettlebell fat loss exercise for small spaces and for those trying to avoid impact.

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When in full flow the clean and press is also very cardiovascular because the heart has to work hard to move the kettlebell from the floor to the top position and back down again.

Everyone should master the kettlebell squat before attempting the kettlebell lunge or they may feel it in their knees due to a lack of strength.

You know the full body benefits of the kettlebell clean and also of the squat and press so here you get two for one.

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Again the feet are not moved during the whole exercise so only a small space is required along with minimal joint impact.

The movement should flow from one exercise to the next making it a pleasure to perform if not very challenging on the heart and lungs.

No exercise should be cut short due to the complexity of this exercise, ensure that you fully complete the clean, then the squat and finally the press.

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Like the kettlebell swing the kettlebell high pull exercise works practically every muscle in the body but with a particular emphasis on the back of the body.

I like the fact that the high pull works deep into the upper back area which is great for those who work a desk job or suffer from back posture.

It is important to keep a nice straight wrist, a good grip, and a high elbow in order to complete the movement correctly.

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Again this is not for the beginner and you will need to have mastered the swing and high pull before attempting this kettlebell exercise.

It’s a great kettlebell exercise for improving posture because just like the swing it works deep into the back of the body and the postural muscles.

Now I’ve listed my 7 best kettlebell exercises for weight loss you may be wondering how you can put all these together into a weight loss workout.

Kettlebell Exercises For Effective Weight Loss

Just be careful not to add too many overhead press exercises next to each other or your shoulders will fatigue too quickly.

A good fat loss exercise is a full body movement that uses hundreds of muscles while raising your heart rate at the same time.

Yes kettlebell workouts, when programmed correctly, provide a full body mix that will increase your metabolism and generate fat burning hours after your workout has finished unlike conventional cardio methods.

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The kettlebell swing is one of the best exercises to burn calories. During high intensity you burn up 600kcal in half an hour.A fast-paced, five-exercise kettlebell weight loss workout! These kettlebell exercises use your entire body to help you work up a sweat, strengthen your muscles and burn fat.

If you want to minimize time spent in the gym but maximize your weight loss results, use these kettlebell exercises (and follow these 6 hacks for weight loss for moms).

Kettlebell training is a great training tool (actually one of my top four pieces of home workout equipment) because they can be used for so much and often require your entire body to perform an exercise.

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This particular full body kettlebell workout places a lot of focus on unilateral training (learn more about unilateral training) to help you prevent injury and strengthen your core.

Finally, after the kettlebell swing you'll rest for 60-90 seconds (the shorter the rest the harder the workout) before performing the circuit again.

You want a weight that's challenging on each kettlebell exercise but allows you to still use proper form. Most females do well to start with a twenty-pound kettlebell.

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Standing upright, hold the kettlebell in one arm down by your hip. With the same leg, step back into a lunge position.

Hinge forward at the hips slightly as you lower down into the lunge. Pause briefly as you pull the body back up through the front heel into a standing position.

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Hold the kettlebell in one hand and hinge from the hips sinking your weight backward. Keep the knees soft and the back flat. This is the starting bent over position.

Keep the shoulders squared and neck neutral as you use your back muscles to row the kettlebell up toward your chest. Pause and return to the starting position.

Keeping the chest up, lower into a squat aiming to get your elbows to your knees. Pause for three seconds driving the knees out.

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Stabilize your shoulder and core as you press the bell up into the arm. Reverse the movement and lower the bell toward the floor. Keep the elbow slightly tucked below the shoulder while pressing.

Standing upright with the kettlebell held with straight arms in front of you. Start with feet hip-width apart and adjust further as needed. Knees slightly bent. Hinge forward and keeping the bell high on your legs, let it go behind you slightly.

Use your glutes to thrust the kettlebell forward and up. Then, let the bell pull you back into the hip hinge position.

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This kettlebell workout is fast but effective. It combines external resistance in a circuit-based workout to not only target all of your muscles but get your heart rate up to.

The number one thing you can do to make at home kettlebell training effective is to focus on really making the exercises count, contract, and understand each movement and you'll get more bang for your buck.

And of course, don't forget to keep some homemade muscle rub on hand to help your muscles recover for the next sweat session!

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Not only do kettlebells add an element of external resistance to a workout but they also require the full body to engage during kettlebell exercises. This makes kettlebell exercises a great weight loss tool.

Combined with good eating habits, a twenty-minute kettlebell workout is effective for weight loss. It's not the duration of a workout that makes it effective but the intensity. So, make sure you're increasing your workout intensity on a regular basis to keep your body progressing.

There isn't one perfect way to work out- there are lots! So find a full-body workout (like this kettlebell circuit!) that works for you.

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For your priorities and your lifestyle. There's a lot you can do with just one kettlebell and not only will your workouts be effective but they'll be quick because you can work out at home and eliminate travel time.

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How Can Kettlebell Swings Help Weight Loss