fat burning kettlebell workout


9 Best Fat Burning Kettlebell Workouts

Kristina Rodulfo

fat burning kettlebell workout

The kettlebell exercises are the most comprehensive out there. Whether you want to develop strength in general or create a workout for the upper muscles, there are many routines with this device that will help you achieve it. Here, you can find fat burning kettlebell workout to burn fat.

Many ignore that kettlebell is also ideal for creating routines that burn calories: up to 400 for every 20 minutes of training, according to research.

Know the kettlebell routine that will work best in your definition stage. You can do it following the Tabata system, that is, executing the exercises for 20 seconds with 10 seconds of rest between them and between 45-60 seconds between exercise changes.

Fat Burning Kettlebell Workout

We will offer you nine kettlebell exercises to lose fat, but you will only have to select 5 to execute your routine. Select the ones you like the most or try to vary them between workouts.

1. Kettlebell Cup Squat

It is an excellent exercise to work together with the lower and upper muscles of the leg, especially the thighs and calves.

How To Do:

  • Start with your legs a little more open than the width of your shoulders, while holding the kettlebell with both hands.
  • Make a full squat to the bottom, with your back straight, until your hips are parallel to your thighs and your elbows in the middle of your knees.
  • Return to starting position and repeat the exercise.
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2. Kettlebell Thruster

The thruster is a movement that involves the whole body: glutes, shoulders, arms, and thighs alike. Due to its characteristics, it can be considered a more advanced level exercise than the cup squat.

How To Do:

  • Hold the kettlebell by the ring with both hands, keeping it close to the body and close to the sternum.
  • Keeping your back straight and with the weight distributed proportionally over your feet, descend until your arms are in the middle of your knees, as in the previous exercise.
  • Push with your legs to raise yourself to the starting position, while raising the kettlebell over your head.
3. Kettlebell Turkish Get Up

It is a full-body movement that will stimulate the main muscle groups of your body. It is an advanced and a little complicated movement.

How To Do:

  • Lying on your back with your left leg straight and bend your right knee.
  • Hold the kettlebell with your right hand. Always keep your right hand pointing to the roof and your left arm to your side.
  • Use the strength of your trunk and right leg to move to your left forearm.
  • Turn to your left hand and lift your hips high enough to plant your left knee under them.
  • Then turn until you are in a squat position and, from there, get up.
  • Once standing, return to the initial position reversing the movement, in a descending manner.
  • It is essential that you make the movements with caution, first to be sure of doing it correctly and second to avoid injuries.
4. Kettlebell Deadlift

This exercise is ideal for strengthening the legs, glutes, and lower back.

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How To Do:

  • Hold the kettlebell with your both hands in front of you.
  • Keep the weight evenly distributed along the feet and in a squatting position as low as possible while keeping your back and arms straight.
  • Keep the posture straight and repeat the procedure.
5. Kettlebell High Pull

This movement works in an isolated way, the shoulders, biceps, and back.

How To Do:

  • Stand upright and with your feet open according to the width of your hips, while holding the kettlebell with your both hands in front of your hips.
  • Flex your elbows as if you were carrying the kettlebell to your chin.
  • Drop the arms again until they are fully extended.
6. Kettlebell Deadlift High Pull

It is a tremendous mixed movement to work the body together. It is aimed at the legs, biceps, and shoulders.

How To Do:

  • Start standing with your feet a little wider than the width of your shoulders and the kettlebell between your legs.
  • Make a squat move until you squat and then get up. As you go up, pull on the handle of the kettlebell as if you were raising it towards your chin.
  • Return the kettlebell to its initial position and repeat the whole exercise from the beginning.
7. Kettlebell Burpee High Pull

It is a complete exercise, which integrates different movements. It is a progressive movement that combines the deadlift with the high pull and the burpees, and that will test your heart, legs, biceps, and shoulders, raising your heart rate.

How To Do:

  • Stand with the kettlebell on the floor in front of you.
  • Place your hands on the sides of the kettlebell and make a jump movement with your legs, to be in a position of chest flexion. Next, perform the bending.
  • Make a jump with your legs, until you are in a position where your hands are in the middle of them, in a position like squatting.
  • Stand up and bend your elbows up, as if you were carrying the kettlebell to your chin.
  • Put back the kettlebell on the floor and repeat.
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8. One-Arm Kettlebell Row

This exercise works together with the back, shoulders, and biceps.

How To Do:

  • Hold the kettlebell with your left arm fully extended while your right leg in front of you and your right forearm resting on your thigh.
  • Your shoulders should look forward, and your spine straight from the neck to your lower back.
  • Raise the kettlebell to your hip, as if you were throwing it towards you, and making a small pause when the arm reaches the top.
  • Return to starting position and repeat the exercise.
  • Due to the requirement of this exercise, you may want to do it using a lightweight kettlebell.
9. Kettlebell Renegade Row

This challenging exercise will test the strength and endurance of your shoulders, back, biceps, and triceps.

How To Do:

  • Start in a position of chest flexion, looking down, hold a kettlebell with each hand, directly under your shoulders.
  • Keep your feet a slightly wider than the width of your shoulders.
  • Lift each kettlebell to the rib cage, one at a time and alternating each side.
  • If you want a little more difficult, do a chest flex between each lift of the kettlebell.
  • You must be careful that the size of the kettlebell is adequate so as not to lose your balance while you hold on to an arm.

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