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June 10, 2020 6 min read
Want to know how to burn up to 400 calories in just 20 minutes? According to The American Council on Exercise (ACE), a leading organization in education and training, a good kettlebell routine provides a higher-intensity workout than standard weight-training (1).
The study concluded that “kettlebell training was also shown to markedly increase aerobic capacity, improve dynamic balance, and dramatically increase core strength.”
The use and popularity of kettlebells have grown immensely over the past few years, which makes them essential to own and implement in your fitness routine.
That’s why we want to show you some of our favorite ways of using kettlebells to crush your kettlebell workout routine. These six workouts are designed to be done in 20 minutes for high-intensity work. Think of it as a HIIT workout that’s designed to burn calories, produce sweat, and deliver results.
To start, pick a desirable weight that will challenge you during the 30-second interval. You will rest for the other 30 seconds. Perform each move for as many times as possible.
The first exercise is kettlebell swings, which are designed to work a lot of muscle groups — starting with your core. The benefits of kettlebell swings are that they recruit the use of your hips, glutes, and hamstrings. For the upper body, kettlebell swings work your shoulders and lats.
To begin your 30-second interval, for as many times as possible, here’s what you need to do:
The kettlebell double lounge helps with a variety of lower-body muscles and movements. This exercise is especially helpful in building mobility in the hip flexors. Perform kettlebell double lunges to strengthen your glutes and leg strength.
To begin your 30-second interval, for as many times as possible, here’s what you need to do:
Once completed using the right leg, repeat the kettlebell double lunge process with the left leg during the same 30-second interval.
Similar to single-arm dumbbell rows, single-arm kettlebell rows help with many upper body muscle groups. Strengthening your back, shoulders, upper arms, and core the single-arm kettlebell row will help you lift more and perform better.
To begin your 30-second interval, for as many times as possible, here’s what you need to do:
Once completed using the right arm, repeat the single-arm kettlebell row process with the left arm during the same 30-second interval.
The single-hand kettlebell swing is similar to the double-hand kettlebell swing, but with a twist. The added benefit of the single-hand kettlebell swing is that it adds extra resistance to the core muscles, making them work harder.
They also put a greater demand on the shoulder muscles causing them to stabilize throughout the movement.
To begin your 30-second interval, for as many times as possible, here’s what you need to do:
Once completed using the right arm, repeat the single-hand kettlebell swing process with the left arm during the same 30-second interval.
This exercise combines several components into one for maximum calorie burns. The squat and press start similar to a goblet squat but adds the press movement for extra mobility.
The moves improve the muscle endurance in your arms, core, hips, and back. In addition to the squat and press motion, add 30-seconds of mountain climbers to keep the heart-rate going.
You’ll want to do a 30-second interval for squat and presses, rest for 15 seconds, and move into a 30-second interval of mountain climbers. Perform the set for as many times as possible. Here’s what you need to do:
Take a 15-second rest and immediately move into the next movement, the mountain climbers:
Sometimes referred to as a Russian Twist, the seated kettlebell twist focuses on your core muscles, strengthening your obliques. Other benefits include testing and improving your balance and giving stability to your spine. Doing seated kettlebell twists is another great way to burn belly fat and calories.
To begin your 30-second interval, for as many times as possible, here’s what you need to do:
Buy Cast Iron Kettlebells
There you have it. It doesn’t look too bad, but those six kettlebell workouts are sure to burn some serious calories. As the use and popularity of kettlebells grow immensely, it makes them essential to own and implement in your fitness routine. It’s no surprise that implementing a kettlebell workout routine provides full-body benefits.
Interested in owning your own kettlebells? Check out the full collection of kettlebells from Gymreapers. You can choose 13 different weight options with color coded kettlebell rings. If you already have sizes in mind, just click to shop below.
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