Boost metabolism and torch fat with this calorie-burning kettlebell workout
Kettlebells are no new thing; you see them at almost every health club you walk into these days, and loads of people even base their at-home workouts around them. But if you’ve never used one before, it can be daunting. So we’ve teamed up with certified kettlebell coach Jamie Lloyd to bring you this easy and effective (but challenging!) workout so you can experience all their amazing fat-burning benefits for yourself.
‘Kettlebells make traditional dumbbell moves more challenging,’ says Jamie. ‘Their weight isn’t evely distributed, so your stabiliser muscles have to work harder.’ According to Jamie, just 20 minutes with this piece of cast-iron fitness kit can burn up to 300 calories, and that’s not even taking into account the after-burn effects (where your body burns calories /after/ your workout to repair the muscle fibres). ‘This could take your total calorie expenditure to 600 calories,’ she adds. We certainly like the sound of that!
How to do it
Starting with the first move, complete the allotted time period of each exercise back-to-back without resting. Once one set of each move has been completed, rest for 1-2 minutes, then go back to the start and repeat, resting for 1-2 minutes between sets. Use a kettlebell as heavy as you can manage.
Kit you’ll need
Kettlebell
Beginner: 2-3 sets
Intermediate: 3-4 sets
Advanced: 4-5 sets
Push press
Areas trained: shoulders, upper back, rear upper arms, bottom, rear thighs
Technique
-Hold a kettlebell at chest level and stand with feet shoulder-width apart.
-Bend your legs slightly, then drive back up as you push the kettlebell overhead.
-Lower back to the start and repeat.
30 seconds
Safety tip: Turn your toes out slightly
2-arm swing
Areas trained: bottom, rear thighs, lower back, shoulders
Technique
-Take hold of a kettlebell with an overhand grip and stand with feet shoulder-width apart.
-Bend your legs slightly and hinge forwards at the hips to allow the kettlebell to swing behind you between your legs.
-Immediately stand back up, extending the hips to swing the kettlebell up and out in front of you, until shoulder height, squeezing your bottom as you do so.
-As the kettlebell begins to drop back down, bend your knees and allow it to swing between your legs again.
-Repeat.
30 seconds
Safety tip: Don’t round the upper back
Windmill
Areas trained: rear thighs, core, lower back, shoulders
Technique
-Start with feet wider than hip-width apart, holding a kettlebell in your left hand overhead.
-Rotate your chest to the left and push your hips out, keeping your eyes on the kettlebell throughout.
-Keeping your legs straight and kettlebell towards the ceiling, try to touch your right foot with your right hand.
-Return to the start and repeat.
5 reps on each side
Hot tip: Practise this without the weight first to master the technique
Deadlift
Areas trained: rear thighs, bottom, lower back
Technique
-Start with feet hip-width apart, kettlebell on the floor between your feet.
-Bend at the hips and knees to lower your hands to the floor to take an overhand grip of the kettlebell.
-Push your heels down into the floor as you stand up, keeping the arms extended.
30 seconds
Safety tip: Keep a flat back with chest up
Half get-up
Areas trained: core, shoulders, stomach, sides
Technique
-Lie on your back with legs straight, holding the kettlebell in your right hand straight above you.
-Bend your left knee to bring the foot flat on the floor, then prop yourself up on your left arm.
-Bring yourself up to a sitting position until your back is straight, keeping the kettlebell directly in line with your shoulder, arm fully extended towards the ceiling throughout.
-Reverse the movement to return to the start.
5 reps each side
Safety tip: Keep your eyes on the kettlebell throughout
Slingshot
Areas trained: core, shoulders, sides
Technique
-Hold the kettlebell with both hands in front of your torso using an overhand grip, 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).
10 reps in each direction
Safety tip: Keep your body upright throughout
Figure 8 hold
Areas trained: core, rear thighs, bottom
Technique
-Start in a quarter-squat position with feet wider than hip-width apart, holding the kettlebell behind your left calf with both hands, one hand either side of the handle.
-Grab the kettlebell with your left hand, swing it in front of your left leg then let it swing back between your legs and behind your right leg.
-Grab it with your right hand and repeat, this time letting it swing back between your legs behind your left leg and so forth.
-One rep is one full ‘figure 8.’
5 reps each direction
Safety tip: Keep your chest up and shoulders back throughout
Bent-over row
Areas trained: front upper arms, upper back, core
Technique
-Hold a kettlebell in one hand with your arm extended towards the floor and, keeping a bend in the knees, hinge at the hips so that your upper body is almost parallel to the floor.
-Squeeze your shoulder blades together as you row the kettlebell up towards your side.
-Slowly lower and repeat.
30 seconds each side
Safety tip: Keep your back flat and hips square throughout
Jamie Lloyd is the co-author of the best-selling book Total Body Breakthroughs. He is the director of Buggybells and Jamie Lloyd Health and Fitness. For more info, visit jamielloydfitness.com
