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6 Kettlebell Workouts for Weightloss

Updated on August 17, 2018

Working out with kettlebells - pushups


Working Out With Kettlebells for Weight Loss Results

So, this is technically a weight loss article and the best way to understand a weight loss article would be to talk about dieting and we'll go back, way back into how it first started. Let's get to it.

The dictionary definition of a diet is consuming food in a supervised fashion that can effectively reduce weight. The very first diet was named Banting after expert William Banting. William himself was overweight, but he turned his life around and invented his very own diet.

According to Wikipedia, there are six different types of diets.

  1. Low-Fat
  2. Low-Carbohydrates
  3. Low-Calorie
  4. Very Low Calorie
  5. Detox
  6. Religious

I don't know much about a 'religious' diet... I guess that's like not eating pork and stuff... But I like real, weight loss diets. The best one known to man is the calories in, and calories out diet.

Calories in, Calories out diet

If we're talking about weight loss at the most basic level, then the only affecting factor would be calories in and out. Your weight is highly influenced by the number of calories you consume and the number of calories you spend during a period of time. Weight loss expert Paul Salter says that there is a simple formula to understand how weight loss with calories in and calories out works.

Energy Balance = Calories In – Calories Out

This equation looks simple enough. If you have negative energy balance, you're losing weight and if you have a positive energy balance, you're gaining it. A pretty straightforward scenario, but there are a lot more intricate details that go into this formula... . There is actually some stuff that you need to know in order to make the diet effective.

  • A CICO diet only focuses on the number of calories and not the quality of them. This could cause nutrient deficiencies and many other negative health effects.
  • Maintain a balanced diet. Make sure you're eating proteins, plant proteins, vegetables, fruits, rich-fiber foods to prevent any vitamin deficiencies.
  • Start off really small. Instead of limiting your calories, start gradually by 'trimming' your calories. Take off a few calories off your plate and slowly move towards the goal you're supposed to reach. This is the best way to implement the CICO diet.

Remember. Losing weigh is 10% exercise, and 90% diet. That's why I'm including this in the article. If you out-eat what you do with kettlebells, you will gain weight. You might even build some muscle.

High Cardio Kettlebell Workouts

Now that we've covered all the basics, it's time to move on to the more complicated procedure and the main subject of this article – Kettlebells. When folks are struggling with weight loss, they tend to try out every single trick in the book. But, one trick they always forget are kettlebells because, let's be honest, they're not popular. But they are gaining popularity in the health community. One notable person talking about kettlebells a lot is Joe Rogan. Joe Rogan talking about kettlebells has brought a lot of attention to them.

The reason why kettlebells work so good is that they highly increase the number of calories you're burning in a single set. It intensifies your workout and allows you to get more out of each exercise. The secret behind exercising is that the body burns calories as a result of the strength it takes to lift your own weight. And, when you add a few extra kilos, you'll get much more of an effective end result. On top of that it also helps to build more muscle.

So, we're established why these balls of weight are so impactful, we're going to go through and talk about a six high cardio kettlebell workouts so you know exactly where to start. Oh, and just a slight disclaimer, these workouts are highly basic and effective at the same time. They're mostly designed for beginners that are still new to using kettlebells in their workouts. We started this post with a definition of dieting, so you can understand our point from just that. This entire article is for amateurs, if you're a pro that's been slugging kettlebells for a few years now, then these workouts just might not be for you.

Kettlebell workout list

Workout 1

This workout includes:

  • Single Arm Deadlift (Left)
  • Single Arm Deadlift (Right)

Each rep should have at least 30 seconds when you're holding the kettlebell in the air. And, you're going to need to repeat it at least 2-4 times.

Overall, this is one of the best workouts on the list because the single arm deadlift directly focuses on the hip hinge movement which utilizes the majority of the muscles in the body. It puts extra pressure on the hamstrings, quads, glutes, core and back. This is the first exercise you should be doing with a kettlebell as it will get your arm used to the weight of a kettlebell. It's important that you get the feel of the steel handle before moving onto the next exercises.

Workout 2

This workout includes:

  • Kettlebell Goblet Squat
  • Single Arm Deadlift (Left)
  • Single Arm Deadlift (Right)

You will have to spend 30 seconds on each of the above exercises and repeat them multiple times as well.

The goblet squat is a great exercise to do with kettlebells because it affects your whole body. Just make sure that you squat down to the point where your thighs are parallel with the floor. The goblet squat affects the legs, hips, buttocks, back and obviously, the biceps. Although, you should be a bit careful. It's easy to lift a kettlebell using a handle, but if the bottom of the bell is facing upwards, you could drop it on your feet. And, we don't have to tell you have badly that will hurt.

Workout 3

The third workout includes the following:

  • Kettlebell Bob And Weave
  • Single Arm Deadlift (Left)
  • Single Arm Deadlift (Right)

If you've successfully mastered the above two workouts, it's time you start using the space around the room a bit more. The bob and weave introduces some lateral movement into your workout. The movement targets muscles in your legs that aren't affected by the traditional squats. Implementing the deadlifts will allow you to add a few extra hundred muscles moving around. Overall, this is a game-changing workout.

Each of the above three exercise will be done for 30 seconds at least 3-4 times.

Workout 4

Now that you've done all that, it's time for some advanced stuff. The first three workouts were highly basic, the next three will be difficult. This workout will include:

  • One handed Kettlebell Swing (Left x25/20/15/10/5 reps)
  • One handed Kettlebell Swing (Right x25/20/15/10/5 reps)
  • Repeat the exercise by reducing 5 reps each round.

The one handed swing means business so be careful while you're doing it. You could do anything from dislocating your shoulder to low-blowing yourself with another steel ball, no pun intended. The one handed swing adds a rotational element to the exercise which can be an added resistance for your core muscles. Once you've really gotten the hang of this, try to switch hands mid flight without stopping.

Workout 5

This workout includes:

  • One Handed Swing (30 seconds on each side)
  • Kettlebell Clean and Press (30 seconds on each side)
  • Kettlebell Racked Squat (30 seconds on each side)
  • Repeat 2-4 times

This is the best whole body workout for you to use as it literally makes you feel the buzz throughout your whole body. The best way to do this exercise is to really put yourself under pressure. Don't put the kettlebell down when switching exercises and don't take any rest at all. Use an interval timer that beeps every 30 seconds so you know when it is time to move on to the next exercise.

Workout 6

Oh, do you think the ones above are really basic for a pro like yourself. Move on to workout number six to really push yourself to the limit. This workout will have you complete:

  • Kettlebell Piston Squat (1 rep on each side)
  • Kettlebell Piston Squat (2 rep on each side)
  • Kettlebell Piston Squat (3 rep on each side)

You can keep adding one rep to see how far you can possibly go.

This exercise is by far, the ultimate kettlebell exercise as the amount of muscle strength required makes this exercise very cardiovascular. Perfecting the pose can be tricky, so try to do the pose without a kettlebell first.

A great video to follow along with - 45 minutes cardio kettlebell workouts


In the end, we'd like to tell you how much dedication matters in weight loss. Have you ever heard the saying It's not a Sprint, It's a Marathon. It's sort of a cliché quote that is used to describe anything that takes even a slight effort. But, the saying couldn’t be more true for something like weight loss. Folks don't understand that you won’t lose all that weight overnight. If you see people that dropped hundreds of pounds, do you think that they did that in a short time? No, it took them at least a couple of years to shed all that weight. Before you start, be understand that consistency is what will make you achieve a better shape of yourself. Try out the workouts and see what you like. Pick a workout and stay on it like a cat on a mouse. We guarantee that you'll start seeing results in just a few short months… If you maintain you diet properly and do the workout correctly. Just remember to do the workouts properly, or you may get hurt.

© 2018 Tank Memic


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