You can do exercises with or without equipment. Experts say that those exercises that are done with equipment are more effective than those done without equipment.
The equipment may be dumbbells, kettlebells, bench, weights, sliders, ropes, etc. Among all the equipment, kettlebells are the best since they can be more advantageous than the dumbbells and other forms of weights.
While using kettlebells, it is not necessary that you need to increment the weight for getting a good workout. For women, it is sufficient to do workouts with just an 8 kg kettlebell. Heavier kettlebells are not necessary.
This article talks about a 7-minute kettlebell workout that is gonna burn lots of calories from your body if you follow it properly.
Overview of Kettlebell Workout
This routine consists of just three exercises for you to do. Each exercise has been designed to touch and work with every muscle in your body and gives maximum benefit.
You will have very short rest periods between the exercises. This is intended to increase the shedding of more calories within a very short period.
You can use a stopwatch to start and stop your routine since each exercise is a timed one. You can just take rest for 20 seconds between each exercise and not more than that.
The period for each exercise has been shown in a chart that is included below. Come on, guys… Let’s get started for goodness’s sake…
The 7 Minute Kettlebell Workout Chart
- High Pull – 3 sets for 30 seconds
- Squat clean press – 1 set for 60 seconds
- Kettlebell swing – 3 sets for 30 seconds
Take 20 seconds rest in between each set.
1. High Pull
This workout helps to hit your upper body and lower body simultaneously. This is one of the full-body workouts that would be difficult for you to perform. You should come out of the comfort zone to do these workouts properly.
Procedure
- Stand straight with your posture straight. Make sure that your shoulders are straight and your backbone is straight too.
- Hold the kettlebell in front of you down to your legs with each of your hands. You can choose the weight of the kettlebell to your convenience.
- Now lower your body, push your back behind you so that you come down to a squat position. Bend your upper body in front of you along with the hands so that the kettlebell reaches the floor.
- Now, with a great lift, lift your body upwards so that you lift the kettlebell to your chest level with great pressure.
- Return to the original position and repeat it.
2. Squat Clean Press
You can challenge your own upper body’s strength with the help of this workout. These are combinational exercises which are a combination of two or more moves. These types of combinational exercises burn double the calories than singleton moves.
Procedure
- Stand in a squat position. Bend your body down and hold a kettlebell in your left hand that reaches the floor. Keep the right hand in your hip.
- Now with great pressure, straighten your body by swinging your kettlebell at shoulder level and holding it behind your shoulder. Your right hand can be at your sides.
- Now raise the kettlebell with your left hand above your head.
- Come back to the starting position and repeat the same.
3. The Kettlebell Swing
This is a very simple and common kettlebell exercise. This tones your whole body besides burning lots of calories.
Procedure
- Stand with your legs wide apart. Your posture must be straight.
- Hold the kettlebell with both your hands, bend your knees and swing it between your legs so that it reaches behind your back.
- Now swing it back again in the opposite direction and bring the kettlebell in front of your chest.
- Do it at a moderate pace so that you don’t go at a faster pace.
The frequency for a kettlebell workout
The kettlebell workout is still a strength training exercise since you are using weights. Hence, these exercises must not be done every day.
Your muscles need some time to repair their selves. You can follow this routine 3 – 4 times a week. You can even add this routine to some other HIIT exercise routines.
Why should you perform kettlebell routine very often?
This is a combination of strength training and cardio exercises. You can easily reach your ideal body when you follow this combination of workouts.
You can even do it for a busy day. When you have a lot of work to do, you needn’t trouble yourself by doing hours together of workout. You can just do a few minutes of kettlebell exercise and you can call it a day.
It guarantees a high level of calorie burn within a few minutes. With kettlebell routine, you can challenge your body’s strength, fitness, flexibility, cardio, etc.
It is very different from barbells and dumbbells. If you have used both of these you can certainly notice the difference.
While you use a kettlebell, you can notice that this routine works mostly on the stabilizer muscles and works on them. This is the result of the ultimate design of the kettlebell. The dumbbells and barbells never touch the stabilizer muscles and hence you cannot see much difference.
It’s different from barbells and dumbbells
If you’ve used any of those weights before you’ll notice the difference immediately.
For some reason, the kettlebell recruits more stabilizer muscles and work them during motion.
This is as a result of the off-center design of the kettlebell.
The thing with dumbbells and barbells is that they don’t hit the stabilizing muscles as much as the kettlebell. The kettlebell workouts mainly concentrate on the movement of muscles and not the muscles themselves.
It is a kind of functional training that concentrates mostly on the stability and mobility of the whole body. Combining all these workouts can burn lots of calories and thus reduce fat.
It is such a fun-filled routine to do. People can get bored with workouts and hence get tired out of it. But kettlebell exercises give you variety and you can drive off boredom.
It works wonders for a variety of people from experienced athlete to normal people. Just change and combine moves to make it interesting.
Our bodies can get attached to a certain type of routine. So, you must try to get it out of the comfort zone and make it get accustomed to this kettlebell workout so that you can tone your body well. It does not matter whether you want to build your body or lose weight, this kettlebell workout would work wonders.
