6 Kettlebell Workout Routines

By , SparkPeople Blogger
Just like fashion trends come and go, same can be said about workout trends. Hundreds of years ago Russian bodybuilders were using cannonball-like equipment for strength training. Little did they know then that their workouts would be turned into classes in gyms across the globe 300 years later. The reason kettlebell workouts are so popular is they provide strength training, cardio, balance and flexibility all in one short workout.

According to the American Council on Exercise, one 20-minute kettlebell workout burns up to 400 calories. This is the same calorie burn as running at a six-minute mile pace for 20 minutes! 

If you have never used kettlebells, you may want to check with your local gym or YMCA to see if they offer classes for beginners led by a certified kettlebell instructor as form and technique are very important to learn when doing this type of workout routine. Poor form and technique can lead to injury and you may not get the results you expect.

One of the biggest advantages of kettlebell workouts is they tend to target all the major muscle groups during a workout session, which is why I have included routines in place of individual exercises for this week's fitness round-up.

Here is a link to a video demonstration on how to do the 2-Hand Swing. This is one of the essential kettlebells moves you should try to learn when you are first starting out. 

Kettlebell for Beginners

Kettlebell Core Exercises

Kettlebell Legs Workout

Kettlebell for Beginners: Strength-Building Moves

7 Calorie-Torching Kettlebell Moves

Beginner Kettlebell Cool Down

Have you ever used kettlebells or taken a class using them? Would this be a workout routine you would like to incorporate into your current exercise regimine?

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OLDSKOOL556 12/21/2020
Thanks for sharing your article Happy first day of Winter! Report
RO2BENT 12/21/2020
Start small and build up Report
CECTARR 11/13/2020
Thanks Report
BILLTHOMSON 10/15/2020
I've been looking to purchase two kettle balls for my home gym. Informative article. Report
Great workouts! Report
RAZZOOZLE 6/19/2020
thank you Report
Thank You................. Report
All great ideas! Report
I haven't done a kettlebell workout in a really long time. great reminder Report
This is a great list to get started. Kettlebells are a great workout. Come on over to the Kettlebell Challange team to converse with some like minded people and track your workouts. Report
Thanks for sharing this one! I enjoyed it! Report
Sounds like a good workout. Report
Kettlebells get my heart rate up Report
We use them in crossfit class nearly every time! Report
I like kettle bell workouts. It's really s different kind of strength training Report
Just took my 1st Intro. Class today. I purchased a series of 8 kettle bell classes for the month. -- I explained to my spouse that this could be an exercise-style that will take me to the "end" of life! : ) Report
I love these workouts Report
have them but not sure how to use them, like videos to help once I get better Report
Awesome workouts Report
Great ones! Report
Good Report
Whenever you are asked if you can do a job,
tell 'em, Certainly I Can. -
and get busy and find out how to do it.
- Theodore Roosevelt Report
It's another fad, not a necessity, try before you buy...otherwise you will have more stuff to store during those times when you are not on plan. Report
This looks like an old article so this may have already been addressed but what is the advantage of kettleballs over ordinary dumbells? I've never tried them but I have hoised around hand weights and it seems to me like the same thing just a different shape and "fun" colors. Report
As I have already have several sets of dumbbells, its very doubtful I would want to switch. Not to mention I don't think they are any better. Report
I love kettlebells!

A couple of good resources are: Tracy Reifkind's book ('The Swing') and videos (targeted to women, but good info for anyone) and 'Kettlebell Simple and Sinister' by Pavel, the former Soviet Special Forces physical training instructor. He's really the guy who created the foundation for Kettlebell here in the U.S. He currently works as an advisor to U.S. military and law enforcement units.His book, believe it or not, is focused on only TWO exercises, but that's enough. Lots of good illustrations for form, etc. Report
So... what about us folks who live in what amounts to boonies that has no gym and no specialist trainers to speak of? What are our options if we want to give kettlebells a try? Report
I love kettlebells as part of my routine. I unfortunately haven't been able to enjoy the workouts in the same way due to my new hours with my job, but for the new year I am looking at my schedule again and am looking to make it work. The classes return next week. What I enjoy the most about KBs is seeing the results when I can up the KB and stick with the workout. Looking forward to getting back to it Report
I love kettlebell training and circuit training because you get both aerobic exercise and the strength and toning benefits. Mountain climbers, kettlebell swings, deadlifts, lunges, squats, clean and press, donkey kicks, upright rows, standing punches, side lunges, step ups Report
Adore the workouts. Those burpees are hard alone without kettlebells..lol You rocked it!
For More info please check my video :
https:// www.youtube.com/watch?v=PAO_WkDutpo

I found kettlebells a much simpler, and more efficient solution for reducing my weight.

http://www.offyaglutes.com.au / Report
In fact there are two ways are guaranteed and proven by a lot of people
If you are looking for a permanent weight loss Search , then it is best achieved through a long period of time. But when a special occasion calls for a rapid fat loss, then make sure you safely and efficiently as possible, There is no magic formula for weight loss. You must eat fewer calories than you burn. Just how many calories you burn daily depends on factors such as your body size and how physically active you are.

If you have to lose weight, it's important to do so slowly. Aim for losing no more than pound to 2 pounds a week. One pound equals 3,500 calories. So, to lose 1 pound a week, you need to eat 500 calories a day less or burn 500 calories a day more than you usually do.

Try starting with a weight loss of 10 percent of your current body weight over 6 months. This is the healthiest way to lose weight — and importantly — it offers the best chance of long term success.

The DASH eating plan is a healthy plan and can be made lower in calories for those who need to lose weight. do it with our top tips:

The high intensity exercise
Rest periods during training can sometimes be useful , especially when it comes to upping strength, but to lose weight , high-intensity hold the meeting by reducing rest periods is a good idea. Not get us wrong , you still need one or the other group, while maintaining the high heart rate is important , so keep a break of 10 to 30 seconds, or better yet, use a top .

Use exercises
With exercises that are several muscle groups at once , such as the deadlift , or press on you better than a year as the biceps curl in burning fat before that . Upon only one This is because they recruit more muscle mass increase metabolism of the body , even at rest .

Cut out refined carbohydrates
Carbohydrates and starchy foods that have little or no fiber - such as pasta, rice and potatoes - do nothing but sabotage your weight loss goals , not to mention your health. You create a massive increase in their blood sugar levels , causing the body to release insulin - a hormone that shuts down fat burning and promotes fat storage. Workout Routines For Women - Full Body Licious Curvalicious review - Flavia Del Monte's
https:// www.youtube.com/watch?v=-_Cr4JGqcHs

Get enough sleep
Sleep is important for several reasons , but especially when it comes to staying in shape . Without that your body is greatly put under stress, and unfortunately the stress hormone cortisol is also bad news for fat loss . The fat storage particularly problematic promotes in this area - it could also be the reason that it is particularly difficult to change belly fat .
And the second method
I've never been a huge fan of these "lose weight quickly" type articles. The problem with most of the methods is that, most people end up putting the weight straight back on.

If you want to lose weight permanently, then visit: https:// www.youtube.com/watch?v=lqrV5iSrKTo
. Thanks to the great diet plans and workout routines, I'm currently in the best shape of my life and look great. Furthermore, the weight is staying off!

However, remember there are no shortcuts or magical secrets to a great body - it's simply a result of hard-work and not giving up! Report
When I go to Zorb13's Blog for the demonstrating the 2-hand swing with kettlebells there isn't a video. Lots of comments regarding the video but no video...that I can see. I would love to see this. I just bought Kettlebell's but read that you have to be careful and practice. Report
Kettlebell training has gained lot of popularity. It is quite a good source of strength training. We are introducing kettlebell training in our gym. Here is our website:
Beefcake3D is a great kettlebell & dumbbell workout / exercise / fitness app for tablets.

For Android: play.google.com/store/apps/details?

For iPad: itunes.apple.com/us/app/beefcake3d/

Website: www.beefcake3d.com Report
I've had a kettlebell for alittle while now, and have just begun training with "Live Fit" and I'm really excited about it. It's a whole new experience for me! Report
Kettlebells are awesome!! It is the class I don't want to miss! Report
I can't lie that Prevention Magazine is one that I have to try. I love my kettlebells, and have the butt kicking Kettleworks videos. I love how kettlebell workouts are usually combination so you can get a good workout in a little bit of time. Report
I love kettle bells. Report
My local recreation centre is offering an intro to kettlebells class in the fall. I think I'll be signing up. I'm hoping my dad and my husband will join me, too. They never sign up for classes with me because most fitness classes are all-women (even though they are officially co-ed, it seems only women sign up). Report
This is for comment #50. Checkout dragondoor.com they sell kettlebells, videos and books. Report
I used to use kettlebells with a group of people from my job before they were that popular in the states. It definitely is a workout, I found it very hard to do on my own, helped me to do it with others. Report
I am totally in agreement with comment 63. I am not sure I want this. Besides I have done regular weights ,problem is , when you don't continue the muscle falls to the ground. Report
the fit sugar link is now broken Report
the fit sugar link is now broken Report
i love kettlebells. Report
I have two kettlebells that I have used sparingly. I am now encouraged to use them more after viewing some of the videos and reading the article. Report
I want to check and see if my gym offers instruction on how to use kettle bells and give this a try. Report
I sure will try it! Report