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Kettlebells can be helpful for a variety of purposes, but here I will show several kettlebell workout
routines that will be quite effective for fat loss. One of the primary fundamentals to making a
workout burn a good amount of fat is to bring the heart rate and breathing rate up. Breathing
heavily, though not very fun at the time, is important to get rid of fat since the fatty acids within
the bloodstream have to be oxidized; thus oxygen utilization is very important. A lot of heavy
breathing leads to a lot of oxygen being consumed throughout the training session, and that is
what will burn a lot of fat.
Fat loss kettlebell workout routines don’t have to be complicated; there are plenty of
straightforward setups that can be absolutely brutal to perform. One example is:
Fat Loss Workout #1
10 kettlebell swings, 1 pushup, 10 swings, 2 pushups, …., 10 swings, 10 pushups
Be aware that these swings can be performed with one bell or two, and if using two, complete
the pushups while holding onto the handles of the kettlebells. Performing pushups like this (with
neutral wrist position) is generally better for the wrists, elbows, and shoulders.
Minimal rest ought to be taken at all times, preferably completing all of the reps without resting at
all. For individuals who are less mathematicallyinclined, that’s 100 swings and 55 pushups,
completed in (if possible) less than 15 minutes. That’s a lot of work and also a fantastic solution
to burn off some body fat.
Although it’s certainly necessary to continue moving during a fat loss kettlebell workout in an
effort to obtain the best results, also, it is critical that the exercises used are selected wisely.
Choosing an exercise that forces the body to keep moving isn’t enough: it must pose a good
enough challenge so the workout serves as an effective strength stimulus as well. A youthful and
inshape person would likely be breathing hard following a set of swings and 12” box stepups,
but are those stepups posing any strength challenge whatsoever? Not likely. While they would
keep the person in motion and breathing heavier than usual, they wouldn’t do much to develop
Consequently, in the swing and pushup workout above, adding weight to the pushup is
recommended if the individual can complete the whole workout without an excessive amount of
Swings, being as powerful as they are, really should be built into just about every fat loss
kettlebell workout. It’s nearly impossible to do “too many” of them, so there’s no harm
incorporating them because they do an extremely great job of increasing the heart rate.
Here’s another great kettlebell fat loss workout utilizing swings and pushups:
Fat Loss Workout #2
Swings for 20 seconds, 5 pushups, 30 seconds rest. Repeat for 15 minutes.
If after that workout the pushups remain very easy, attempt to add weight or reps in the future.
Listed below are two additional powerful fat loss kettlebell combinations:
Fat Loss Workout #3
Using 2 kettlebells:
10 swings, walk 30 steps, 10 goblet squats, walk 30 steps
10 swings, walk 30 steps, 9 goblet squats, walk 30 steps
Continue down to 1 goblet squat.
Fat Loss Workout #4
Using 1 or 2 kettlebells. Start at the top of the minute.
5 swings, 1 pushup, rest the remainder of the minute.
10 swings, 2 pushups, rest remainder of the minute.
5 swings, 3 pushups, rest remainder of the minute.
10 …, 4…., rest
5 …, 5…, rest
All the way up to 10 swings and 10 pushups.
In this workout, rotating between sets of 5 and 10 swings provides a small bit of additional rest.
Go ahead and make all sets of swings 10 after successfully completing the workout above.
Give these fat loss kettlebell workouts a shot! With additional proper nutrition and resistance
training, they will likely provide all of the additional fat loss virtually anyone would desire.
For more free information on kettlebells and kettlebell workouts, check out