If you are looking to torch fat, to burn calories, shred, get ripped and see results FAST … you need to pick up a kettlebell. Insane calorie burning is achievable which translates to losing fat!
The American Council of Exercise conducted a study whose results showed that kettlebell swings can burn up to 20 calories a minute. The equivalent of that calorie burn per minute would require you to run on a treadmill at a consistent 6 mph.
In short, training with the kettlebell for only 20 minutes can potentially burn up to 400 calories. You would have to run a six minute mile on the treadmill to burn the equivalent!
We all can agree that running is definitely effective for losing fat, however, running for long periods of time can cause the muscles to break down due to a cortisol release.
However, when training with a kettlebell, you will not have to lose muscle. In turn, kettlebell training will turn your body into a fat-burning machine.
For every pound of muscle that the body creates, you will burn an additional 50 calories per day, at rest!
Due to the high intensity nature of kettlebell training, you will experience Exercise Post Oxygen Consumption (EPOC), or, afterburn. This means you will continue to burn calories for up to 24 hours after the completion of your workout.
Did you know that kettlebells are considered one of the best training tools for EPOC due to the amount of muscles that are worked during a single workout, and the intensity of workout!
During my kettlebell workouts, you will hear me refer to base moves, compound moves and dynamic moves.
The base moves are where you focus on the leg work only and simply hold the kettlebell, as the body adjusts to the shape, weight and size of the kettlebell.
The compound movements are where we begin to move the kettlebell through the air, predominantly in a linear direction, thus recruiting more muscle groups and the stabilizing muscles.
The dynamic movements are those larger and more energetic exercises including swings, round the world, figure 8s and halos which move you through multiple planes of direction and recruiting multiple muscle groups and aggressively activating those stabilizers, too.
Training with the kettlebell means we are working on maximizing acceleration, minimizing deceleration, force, torque and these explosive, forceful and intense movements will increase your aerobic and anaerobic capacity, core strength and stability, muscular endurance as well as power, strength and proprioception.
This equates to fat loss and building muscle combined!
Another incredible benefit of kettlebell training is this one portable piece of equipment is said to work more muscles in a single movement than any other training tool.
Certain kettlebell exercises can recruit up to 600 muscles in one single movement!
You will also find that kettlebell training will boost your metabolism, which consequently means you can lose weight without having to cut back so drastically on your calorie intake.
You can increase muscle by eating a high protein diet in conjunction with your training, too.
To learn more, please visit my website at www.KrushWorkout.com. Packed full of important information, kettlebell challenges, full, follow-along kettlebell workouts, teacher training and certification, online courses and an online store where you can purchase kettlebells and fitness apparel and accessories. Don’t forget to follow me on Instagram, Facebook, Pinterest, Twitter and Tik Tok for more great training tips.