It can be hard to schedule a long workout in these post-lockdown days. Many of us have returned to work, our social lives are filling our calendars, and it’s tougher to exercise outside as winter approaches.
Fortunately, you don’t have to leave your home to set aside time for a quick full-body workout. If you invest in one of the best kettlebells, you have a versatile weight that’ll help you build muscle, torch fat, and improve your overall fitness.
With moderate weight by your side, which you don’t struggle to move but also can’t swing with ease, you can work up a sweat, build muscle, and burn fat with CelaMarr’s full-body kettlebell workout in just 20 minutes.
Warm-up moves take 25 seconds with five seconds of rest. As you graduate from bodyweight exercises to kettlebell-based activities, this builds to 45 seconds of movement with 15 seconds of rest.
Watch CelaMarr’s Full Body Kettlebell Workout
There’s a progress bar in the top left of the video, so you can see how much of the routine remains. This is helpful as you get tired towards the end, so you know you just need to power through a few more moves.
If you don’t train with kettlebells often, you’ll feel the effects for days. As it impacts your stability, there are rotational movements that we aren’t used to, leading to some unusual aches as the muscle develops.
But there’s good reason to train with kettlebells. One study found that a six-week kettlebell training program improves your maximum strength and explosive strength, alongside the routine’s cardio-boosting benefits.
The maximum strength was noted as a 1 Rep Maximum (1RM) of a half squat with a load of at least 140% of the participant’s body weight. Meanwhile, explosive strength was based on vertical jump performance. Both showed notable improvements following the study’s training period.
Swinging the off-center weight builds your core and improves stability. However, If you learn how to deadlift with kettlebells, you can add some traditional resistance training into your routine, too.
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