Kick-start Your Metabolism With This 15-Minute Kettlebell Workout
Gym equipment sponsored by REBEL Elite Fitness
Working out with these asymmetrical, cannon-like weights absolutely scorches kilojoules.
Researchers from the University of Wisconsin found that doing kettlebell snatches (a move where you simply squat and swing the bell) burns 83 kilojoules a minute. That’s more than spinning, rowing, elliptical training, stair-stepping or swimming! This workout alone can burn close to 1 300 kilojoules. And that’s just for starters. Factor in the muscle-building impact and the after-burn (the kilojoules you burn after you exercise, as your body repairs) and the total energy expenditure could shoot up by 50 percent.
The sculpting power of the kettlebell comes from it’s unique shape. The weight is asymmetrical, so your muscles have to work harder to balance and move it. That’s why you should start with a light weight until you get used to the unwieldly shape and master ideal form. For most moves, you hold onto the handle so you can swing the bell and pass it from hand to hand. For some moves, especially if you’re holding the bell upside down, you’ll hold the kettlebell by its horns (the sides of the handles).
Do these moves one after another with no rest between them. Rest for 60 seconds at the end of the circuit. Then repeat the circuit twice more.
Watch one a WH staffer perform the moves:
Hold the kettlebell with both hands in front of your torso and stand with your feet hip-width apart. Release the kettlebell into your right hand and move both arms behind your back. Grab the bell with your left hand and bring it back to the front (completing a full circle around your body). That’s one rep. Do 10, then switch directions and repeat without stopping to rest.
Tip: Keep your core engaged and avoid moving your hips throughout the entire move.
Grab a kettlebell with both hands and stand with your feet wider than hip-width apart. Squat down until your thighs are nearly parallel to the floor. Immediately stand and swing the kettlebell up to shoulder height. As it begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs. Then swing it back to shoulder height as you stand. Do 15 to 20 reps.
Tip: If you have any back problems do this move without using a weight.
Bent-Knee Dead Lift
Stand with your feet hip-width apart, the kettlebell on the floor between your feet. Squat down and grab the handle with both hands, keeping your back flat. Brace your abs, squeeze your glutes, and slowly push down into your heels as you stand up, keeping your arms extended. That’s one rep. Do 10 to 12 reps.
Hold a kettlebell upside down by the horns with both hands, arms extended overhead. Keeping shoulders down, chest forward, and abs tight, rotate your torso from the waist in a circle to the left. The kettlebell should make controlled circles (halos) overhead. Do six circles, then switch directions.
Not enough space in the gym? We’ve got you covered. This workout is perfect for when the gym is packed.