Kettlebells have emerged as a formidable player in the realm of fat loss, at Infinity Performance, we believe in pushing boundaries and achieving optimal results through dynamic training methods. In this blog post, we'll explore the top kettlebell exercises for fat loss and their benefits in your fitness journey.
Kettlebell Weight for Beginners
If you're new to strength training or just stepping into the exciting world of kettlebells, here's a straightforward guide with a focus on kettlebell exercises for weight loss:
For women: Opt for kettlebells weighing between 5 to 10 KG.
For men: Consider kettlebells ranging from 8 to 12 KG.
Starting with lighter kettlebells is key, it lets you concentrate on mastering the proper form and techniques, including those tailored for weight loss and abs sculpting. Feel free to increase the weight once you're confident with the correct form for each exercise.
Kettlebell Weight for Intermediate to Advanced Training
For women: Transition to 12 - 16 KG kettlebells.
For men: Challenge yourself with 14 - 20KG kettlebells.
Aim to incorporate kettlebell exercises into your routine 2 or 3 times each week. Start with 6-8 repetitions of each exercise, as you build strength and confidence, progressively add more sets or reps to your routine.
Best Kettlebell Exercises for Fat Loss
Kettlebell Swings: How to
Stand with feet shoulder-width apart, holding the kettlebell with both hands between your legs.
Hinge at the hips, keeping a flat back, and swing the kettlebell forward and up to chest height.
Control the descent and repeat the movement.
Turkish Get-Up: How to
Lie on your back with a kettlebell in one hand, arm extended.
Follow a sequence of movements, including rolling to the side, kneeling, and standing up while keeping the kettlebell overhead.
Reverse the sequence to return to the starting position.
Goblet Squats: How to
Hold the kettlebell close to your chest with both hands.
Perform a squat by bending at the hips and knees while keeping your chest up.
Return to the starting position, engaging your core throughout.
Benefits of Kettlebell Exercises for Fat Loss
Efficient Caloric Burn
Kettlebell exercise for weight loss engages multiple muscle groups simultaneously, leading to a higher calorie burn compared to traditional isolated exercises. This efficiency makes them a time-effective choice for fat loss.
The dynamic nature of kettlebell movements elevates your heart rate and stimulates your metabolism. This not only aids in burning calories during the workout but also promotes an afterburn effect, where your body continues to burn calories post-exercise.
Kettlebell exercises focus on functional movements that mimic real-life activities. This not only helps you burn fat but also enhances your overall strength and stability, improving your daily activities and reducing the risk of injury.
Tips for Kettlebell Training for Fat Loss
Start Light, Focus on Form
Get a Full Range of Motion
Include High-Intensity Intervals
Incorporate Morning Stretches to Improve Flexibility
Focus on Hydration and Diet
Before you go…
Embrace the versatility of kettlebell training to supercharge your fat loss journey with Infinity Performance. By incorporating these dynamic exercises into your routine and following our expert tips, you'll not only shed unwanted pounds but also build functional strength and improve your overall fitness.
Get in contact to join the fast growing Infinity Performance team today, whether you want nutrition coaching, 1-2-1 personal training, powerlifting coaching or an online personal trainer we've got you covered.