Kettlebells are one of the best pieces of exercise equipment that you can own since they truly provide a fantastic workout that will help you to lose weight, gain muscle, improve your physique, build your glutes, improve athletic capabilities, stamina and much more. By doing the kettlebell swing for only one minute, you will burn between 15 to 20 calories, which means that you can burn as many as 400 calories in only 20 minutes of swings.
This is one of the best exercises you can do if you want to lose weight and burn fat as fast as possible, while not spending much time working out. Best of all, you can do so in the comfort of your home, if you have a single 35 lb kettlebell (or whatever size is best suited for your strength). We will now take a closer look at the benefits of using kettlebells and how you can use them.
Exercising With Kettlebells
As mentioned previously, you can use kettlebells to burn a lot of calories and fat. They can also be used to gain muscle since they are actual weights. Weight training is one of the best and fastest ways to gain muscle and you can easily do so with a 35 lb kettlebell. You can use it to do kettlebell squats, clean and jerk, snatch, farmers walk, bicep curls, lunges and much more. Of course, you will need to do each of the above exercises for at least 12 reps and 3 sets each in order to see gains.
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Kettlebells can help to improve your body shape and especially your posterior chain. If you do kettlebell swings on a regular basis, at least 2 – 3 times per week, your glutes will raise and you will achieve a more attractive and shapely posterior. This exercise is extremely effective for not only strengthening and shaping your glutes but will improve your vertical jump and increase your explosive power. This means that you will become a better athlete and will excel in various sports. Even if you don’t play sports, it will give you a lot more strength, power and endurance that will make your life much easier and daily tasks a breeze.
Watch Craig demonstrate how to do the Goblet Squat with kettlebells.
In closing, purchasing a 35 lb kettlebell is definitely a start, but you will need to progress and purchase heavier kettlebells as your body adapts. This will ensure that you keep making gains and improve your overall fitness and health.
Other Fitness Routines
In addition to using a kettlebell at home, we recommend the following workout programs to get you in shape – click the links below to learn more about them: