This Simple 5-Minute Kettlebell Complex Burns Fat Fast
If you haven’t tried a kettlebell workout yet, you don’t know what you’re missing. This unique piece of workout equipment can be a great way to get in shape and increase your strength. What’s more, there are fat-burning kettlebell complex exercise programs you can do that will have you melting off body fat in no time. It’s true! Including kettlebells in your workout is a great way to ramp up results fast.
What is a Kettlebell?
Just in case you’re not familiar with kettlebells, here’s a little brush up: According to Wikipedia, “The kettlebell is a cast iron or cast steel ball with a handle attached to the top. It is used to perform many types of exercises, including ballistic exercises that combine cardiovascular, strength, and flexibility training. They are also the primary equipment used in the weight lifting sport of kettlebell lifting.”
Types of Kettlebell Movements
Kettlebell movements typically call the whole body into play. This is why they are so popular across the board with fitness enthusiasts. Not only do kettlebells allow you to get stronger and more fit, but they really help put you on the fast track to fat loss. Why are these exercises so wonderful when it comes to fat burning?
Since kettlebells cause you to engage more muscles, you burn more calories overall. Because a kettlebell has an offset handle, it creates an unstable source of weight that requires you to use both coordination and strength when lifting. This allows you to harness more muscles, tendons, and ligaments to properly execute the exercises.
Kettlebell 101: Basic Movements
There are a few basic movements that will make up a good kettlebell complex fat-burning routine. For our purposes, these are swings, squats, deadlifts, lunges, and presses.
1. Kettlebell Swings
Swings are just as they sound—a swinging motion. Start by standing above the kettlebell with your feet about six inches from either side. Push your hips back and lower your upper body to grasp the handle with both hands. Straighten your legs and torso as you lift and swing the kettlebell in front of your body and upwards. Control the movement as you let gravity bring the kettlebell back down again and let the momentum carry it through your legs and behind you. Then, bend your knees, thrust your hips forward as you swing the kettlebell forward so the momentum pulls your arms up again. Once your arms are about parallel with the ground or above, allow the weight’s momentum to swing the kettlebell back and down between your legs and repeat the movement.
2. Kettlebell Deadlift
The kettlebell deadlift would be next on the list of basic useful movements to learn. Similar to the movement you used to engage the swing movement, from a standing position, while holding the kettlebell straight down in front of you with both hands, you’ll push your hips back (also called a “hip-hinge”) bending at the waist while bending slightly at the knees until the kettlebell touches the ground. Instead of setting the bell down in front of you, it will touch the ground directly between your ankles, which will help you push your hips back and stay in proper alignment.
Then, instead of swinging the kettlebell forward, you’ll simply straighten your legs and lift up your torso until you are in an upright, standing position. Repeat the movement by bending your knees slightly, pushing your hips back and your torso forward, until the kettlebell is near the ground (again, right between the ankles) before straightening again.
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3. Kettlebell Goblet Squad
The kettlebell goblet squat is another great exercise. You’ll stand with your feet wider than hip-width apart with your toes pointed out at 45-degree angles. Hold a kettlebell with both hands with your elbows bent and tucked in, so the kettlebell is in front of your chest and held close to you. While keeping your torso upright and your core tight, slowly bend at the knees, and lower into a deep squat. Once you are as low as you can go, push back up through your heels, straightening your knees to return to an upright, standing position.
4. Kettlebell Lunge
A kettlebell lunge can also be very useful for ramping up the calorie burning and getting those legs and glutes toned. Begin by standing with a kettlebell in each hand and your feet about hip-width apart. Take a giant step forward with your right foot and bend at the knees, keeping your torso upright. Bend until your knees are bent to 45- to 90-degree angles (so your front thigh is not quite parallel with the floor) and then push up and forward through your heels to bring your left leg in line with your right as you return to the standing position. Repeat on the opposite side.
5. Kettlebell Press
A kettlebell press will have you begin by standing with your feet about hip-width apart, with the knees slightly bent, holding a kettlebell with your right hand in front of your chest. You can put your left arm on your hip or hold it straight out to your side for better balance. Take a deep breath and press the weight up over your head, straightening your arm. Control the weight on the way down as you lower the kettlebell back to your chest. Complete the repetitions on one side before repeating on the other.
Try This Kettlebell Complex for Maximizing Fat Burning
There are lots of reasons to use kettlebells when you want to get fit, and getting fit fast is one of the best reasons to use these oddly shaped orbs. If you’re short on time, this is the fat-burning kettlebell complex for you!
Step 1: Begin with a warmup by just swinging a very light kettlebell for 10 to 15 kettlebell swings.
Step 2: Next, progress to a heavier weight and do 30-second intervals for each of the following:
- Kettlebell Swings
- Alternating Lunges
- Goblet Squats (or Sumo Squats)
- Kettlebell Overhead Presses
- Kettlebell Deadlifts
- Kettlebell Swings
Step 3: Rest as needed and repeat the sequence if so desired. Each round takes right around five minutes if done straight through and will quickly get your heartrate up and your sweat glistening. Give yourself at least 30 seconds before repeating the kettlebell complex. And remember to cooldown and stretch after your workout. Most of all, have fun!