Working out is time-consuming. Each week, we need to make sure we’re getting a good balance of strength conditioning and cardio in. However, few of us achieve this balance and instead prefer to focus on one or the other (or none at all as the case may be). What if there was an easy-to-pick-up workout that provided the cardiovascular and strength benefits? Luckily, there are several but perhaps one of the best workouts that gets both types of exercises in is a kettlebell workout.
Kettlebell in a Nutshell
Perhaps you’ve seen kettlebells at your gym – they look like cannonballs with handles welded onto them. You can use kettlebells to perform a number of movements like swings, rows, Russian twists, squats, and snatches. Doing several of these moves on a regular basis can help increase your physical strength while giving your cardiovascular system a workout, too. We should mention that a kettlebell workout isn’t as intense as running a few miles but it’s a great option if you’re crunched for time. Fitness enthusiasts have touted kettlebell workouts, saying they can cut their workout times in half, sometimes even more.
Benefits of Kettlebell Training
There are tons of benefits associated with kettlebell training. The first is that the workouts can be relatively short. You can get a fairly comprehensive strength and cardio workout in about 25-30 minutes with kettlebells versus performing cardio exercise then lifting weights.
Another great thing about kettlebell workouts is they increase your muscle tone fast. Because the moves are so varied, you’ll hit all the key muscle groups including hamstrings, glutes, quads, shoulders, back, and core. This makes the workout great for fat loss. The more muscle you have, the more fat you can burn when you’re at rest.
Kettlebell workouts also have a relatively low entry point. You don’t need extensive knowledge or equipment to get started with kettlebells. You can also vary them a lot so you never get bored doing the same routine over and over again.
Doing all those kettlebell moves also makes you hyper-aware of your bodily movements even when you aren’t working out. Because you have to coordinate so many parts of your body for a kettlebell move, you start to get a better sense for how your body parts coordinate and that translates to outside of your workout, too.
There are plenty more benefits of kettlebell training but we feel these are the most important.
Beginner Kettlebell Moves
If you’re interested in getting started with kettlebell training, here are some easy, beginner-level moves to get you started:
Hold the kettlebell upside down by the handle. Engage your core and slowly rotate the bell to the left side of your head, around the back, and forward to the right side of your head. This move works your core and shoulders.
Squat and Curl
Start with your feet shoulders width apart and holding the kettlebell by the handle at chest height. Squat until your thighs are parallel to the ground then extend your arms down then curl the kettlebell back up to your chest.
Stand with you legs shoulder-width apart and hold the kettlebell at the top of the handle. Bend your knees a bit and bend at the waist a bit so you can swing the kettlebell slightly between your legs. Next, stand up and swing the ball up so it comes to chest height and is parallel to the ground.
Now that you know all the benefits of kettlebells and have a few exercises to try, don’t hesitate to give those kettlebells a try next time you’re at the gym. Click here to download our latest promotions to save.