Kettlebell Fat Loss Workouts

Unlike most local free weights, such as barbells and dumbbells, kettlebell training requires you to use your entire body to lift weight due to its displaced center of gravity, which is about five to six inches below your hand. This full-body technique burns more calories than isolating muscle groups alone. Pavel Tsatsouline, founder of Russian Kettlebell Certification, recommends kettlebell training if you wish to gain strength and power without gaining to much muscle mass if you are looking to burn fat.

One Armed Kettlebell Squats

One-armed Kettlebell Squats not only work on lower body strength and torso stability, but also weight shifting and balance. Since one side of your body is weighed down by the kettlebell, you have to shift your weight to the opposite leg that is not weighed down.

Stand with your legs shoulder-width apart with your feet pointing forward. Hold a 30-pound kettlebell with your left hand, and hold it close to your left shoulder with your forearm close to the center of your body. Squat as low as you can while keeping your torso upright. Exhale and stand back up. Do five to eight squats, and switch the kettlebell to your right hand. Do five to eight squats for a total of three sets on each side.

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Kettlebell Swings

This exercise teaches you how to use your legs and hips to transfer force into your upper body, which is called a leg drive. Brett Jones, who is a kettlebell instructor in Pittsburgh, Pennsylvania, suggests that you get yourself familiar with the kettlebell's swings before moving on to the advanced kettlebell drills.

Stand in the same position as the previous exercise, and hold a 30-pound kettlebell with your right hand. Your knuckles should be facing forward. Bend your knees and your torso forward slightly, and swing the kettlebell in front of you until your arm is parallel to the ground. Exhale and swing it between your legs, and bend your torso at your hip joints. Turn your hand slightly inward as you swing back down so that your thumb is pointing towards you. Do each 15 to 20 swings on each arm for three sets.

Two Arm Clean and Press

This exercise is similar in movement to Olympic lifting, except that you use two kettlebells instead of a barbell. Stand with your legs a little wider than your hips, and hold two 30-pound kettlebells in front of your body with your knuckles facing forward. Bend your knees slightly and bend your torso forward at your hips. Push your buttocks forward, and swing the kettlebells up at the same time to your shoulders. Your knuckles should be facing out to your sides. The kettlebells' bottoms should be facing toward the ground the entire time as they roll around your forearms. Do not flip them over your hands. Bend your knees and tuck your buttocks beneath your body for balance.

Exhale and do a leg drive to press the kettlebells over your head. Hold the position for one second, and lower them down to your shoulders. Return to the starting position, and repeat the entire combo 10 to 15 times for three set..Get you fat loss through kettlebell workout now here