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Kettlebell Workouts To Reach Your Weight Loss Goals

May 20, 2022

There's a reason why kettlebell workouts have become so popular in the fitness world. Kettlebell exercises are an effective way to improve your fitness level in many ways. Between increasing strength, balance, and coordination—kettlebells have earned their place alongside other exercises such as weight lifting and cardio.

Plus, kettlebell exercises are designed to help both beginners and advanced fitness lovers achieve their weight-loss goals. Learn how kettlebell workouts help you lose weight and the best exercises to start doing today.

Table of Contents

man holding kettlebell

Why Kettlebell Workouts Are Great for Weight Loss

A full-body kettlebell workout is great for weight loss because it involves several muscle groups. Kettlebell exercises are more than simply lifting a heavyweight, then setting it down after several reps. Kettlebell exercises involve lifting weights repeatedly while performing precise, strenuous movements.

Kettlebells come in various weights and sizes, with some weighing over 100 pounds. To perform exercises safely you must lift them while engaging in coordinated movements. It’ll take a great deal of strength, balance, and cardiovascular effort to correctly perform the exercises.

Over time, performing kettlebell exercises can help increase muscle size and strength in the arms, shoulders, legs, buttocks, and abdominal regions. This is especially true if you progressively use heavier kettlebells as you go. Using increasingly heavier weights while performing precise movements is challenging for cardiovascular components of the body. It’s a great way to improve your cardio health, increase your muscle strength, and burn calories even while at rest.

man about to pick up kettlebell

The Best Kettlebell Exercises for Weight Loss

Whether you’re a beginner or a pro, anyone can benefit from an exercise that involves several major muscle groups. The more muscle groups involved the greater potential for calorie burning and muscle building.

Don’t be discouraged if you struggle with your first attempt. These exercises can take a while to master, but it won’t be long until you're in the swing of things.

man doing overhead squat with two kettlebells

Kettlebell Squat and Press/Thrust

This is a great exercise to get started with since it works large muscle groups in both the upper and lower body. To perform the exercise, complete the following steps:

  1. Select a kettlebell weight that you can reasonably hold over your head.
  2. Stand tall, with legs slightly wider than the hips.
  3. Hold one kettlebell at chest level with both arms, and elbows bent.
  4. Perform a full squat while continually holding the kettlebell at chest level.
  5. Return to a fully upright position.
  6. Pause for a moment in an upright position, then straighten both arms to lift the kettlebell above your head.
  7. Pause for a moment, then return the kettlebell to the starting (chest level) position.

Try performing this exercise for 3 sets of 10 reps each. It may take some time to adjust to this exercise so don’t be afraid to change the number of sets or reps.

Over time, your form should improve, which means you can add more reps and/or increase the weight of the kettlebell.

Kettlebell Lunge and Press

This exercise is great for weight loss because lunges require the use of big muscles in the thigh and buttocks regions. To perform this exercise, as always, select a kettlebell weight that is challenging, but not so heavy as to make you unable to perform the exercise with good form.

  1. Stand tall, with hips slightly wider than hip distance.
  2. Hold a kettlebell at about neck level, elbows bent.
  3. Lunge with the opposite leg until you're in a kneeling position and hold for a moment.
  4. As you're returning to a standing position, lift your arm (kettlebell in hand) until your arm is straight and pointed toward the ceiling.
  5. Hold the kettlebell above your head for a moment, then return to starting position.

Try performing this exercise in 3 sets of 10 reps each (on each side) while maintaining good form. You can perform this exercise using a forward or backward lunge.

Fuel Your Workouts With Mdrive

Exercising with kettlebells is a great way to stay in shape—but it's not your only way. Support your weight-loss goals with a supplement designed to work with your body's natural processes, like Mdrive.

Our products can help boost your energy and help you burn fat, all while maintaining muscle mass. Learn more about our everyday supplements for men, explore our resources for more health tips, and get your drive back today.

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