7 Moves to Burn 400 Calories in 20 Minutes
Kettlebell fans love the heavy| round-shaped weights for a reason u2014 kettlebell exercises combine cardio and strength training for a time-saving calorie burn. The amount of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the kettlebell tutorial and workout to learn the basics.
| Safety First
If you’ve never done a kettlebell workout before| know that starting out is a little bit more involved than just lifting weights. Because many kettlebell exercises involve a lot of swinging moves| you need to make sure that you are handling it correctly to not injure yourself. Start with a lighter weight| and try these three exercises to determine if it’s the right size. Once you’ve figured out the right fit| read on for more effective kettlebell exercises.
| Kettlebell Deadlift
Deadlifts are extremely effective for correcting your posture| and the fact that they give your butt a nice lift doesn’t hurt either. Hold a kettlebell in one hand to do this single-leg deadlift; remember to bend at the waist while keeping your back straight and control your movements as you raise back up. Here’s how to do a single-leg kettlebell deadlift correctly:
- Hold a kettlebell (between 10 and 20 pounds) in your right hand| and lift your left foot slightly off the ground.
- Keeping your back neutral| lean your entire torso forward while raising your left leg| which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
- With your back straight| return upright| coming to your starting position.
- This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
- Do 12 reps on each leg| for three sets.
| Turkish Get-Up
Yes| your arms will be tired after you’ve done this move| but they’ll also be well-defined and strong. Here’s how to do the Turkish Get-Up:
- Begin lying on your back with your right arm pointing toward the ceiling and your right knee bent. Your left arm should be out to the side and a little lower than your shoulder.
- Keep your eyes on your right hand| and come to sitting without lowering your right arm. Lean onto your left hand to prepare you for your next move.
- Press down into your left hand to lift your pelvis off the ground. Keep your eyes trained on your right hand.
- Shoot your left leg backward| putting weight on your left knee| which you should place directly under your left hip. Your arms should be in a straight line with left hand on the floor and right hand toward the ceiling. You are bent to the left| but your eyes will still be focusing on the right hand.
- Push off the floor with your left hand| so your torso is upright. Keep looking up at your right hand.
- Come to standing. Bring left leg forward to meet the right.
- Reverse the sequence to return to starting position on floor.
- Do six to eight reps with your right arm up| then switch sides.
| Kettlebell Squat
This move is a great exercise for toning the glutes| and while you can use a dumbbell to execute the move| using a kettlebell will work more muscles and help challenge your balance. Here’s 7 Ways to Work Your Body With Squats
| Kettlebell Windmill
This double-kettlebell move is a killer| but it tones your entire body. And since it focuses on your obliques and torso| you’ll notice a smaller waist in no time. To do the Triangle pose in yoga.
| Kettlebell Squat and Swing
This classic kettlebell move will tone your back and shoulders while working your core u2014 all while getting your heart rate up as well! Keep a full grip on the kettlebell to stay in control| since this move is all about the explosive swing you do as you come up from your squat. Learn how to do the kettlebell squat and swing below:
- Stand with your feet wider than hips-width apart| toes slightly pointing out. Squat down| and hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
- As you inhale| press into your feet and explode up| straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.
- Exhale| and with control| come back to the starting position| allowing the kettlebell to swing back between your legs.
- This counts as one rep. Complete three sets of 12 to 15 reps.
| Basic 5-Move Workout
This five-move kettlebell workout will torch tons of calories. When learning these exercises| it’s important to start with a light weight first| such as a five- or 10-pound kettlebell. You can increase the amount of repetitions as you become stronger| but first focus on your form and only increase the weight after you can do 20 reps of these moves correctly with a lighter weight.
| Kettlebell Video
Ready to learn four fun| effective kettlebell moves? This 10-Minute CrossFit Video Will Leave You Sweaty and Sore