Well a kettlebell is a cast-iron ball with a handle attached to the top. To build strength you swing and lift the kettlebell for resistance to develop your muscles.
Kettlebell training is a great way to improve your strength, power and posture while also working your cardiovascular system.A study by the American Council on Exercise showed that the average person can burn 400 calories in just 20 minutes with a kettlebell workout.
Most kettlebell workouts target your core, arms, legs and back. They provide a versatile and portable workout that can be used both indoors and outdoors. They’re cheap to buy and you can use them anywhere. Hundreds of different exercises can be performed using kettlebells that will develop your strength, stamina, and improve your cardiovascular health, as well as enhance your mobility and stability. Although if your goal is to simply pack on muscle, you should be aware that researchers in one study found that muscle gain is greater with weightlifting than kettlebell training.
Kettlebells offer quick and enjoyable workouts that combine cardio and strength training.
However, when starting kettlebell training it’s important to work with a certified kettlebell instructor, as injuries are common if you don’t have good posture or form.
Best For: Short workouts that combine cardio with strength training to help you burn calories, build functional strength, and improve your balance and flexibility.
Kettlebell Workout
What It Does:
This brief kettlebell workout, which combines cardio and strength training, is an efficient way to burn calories and strengthen and tone your muscles without putting any excessive pressure on your joints. It’s a challenging way to work the body to boost your metabolism and improve your flexibility, mobility and posture, all while developing functional strength and better coordination.
The Workout:
| Exercise | Reps | Sets |
| Kettlebell Front Squat | 10 | 3 |
| Kettlebell Goblet Squat | 10 | 3 |
| Kettlebell High Pull | 20 | 3 |
| Kettlebell Swing | 10 | 3 |
| Kettlebell Clean and Press | 10 each side | 3 |
| Kettlebell Renegade Row | 10 each side | 3 |
| Kettlebell Push Up | 10 | 3 |