Most people know that resistance training with weights is a great way to strengthen and build muscle and burn fat at the same time. But it's perhaps less known that working with a kettlebell can, in some cases, be more efficient as working with one will target muscles across your entire body.
Some of the best kettlebells will make a great addition to any home gym space as they don't take up a lot of room and are suitable for outdoor use too if you fancy taking your workout out to the garden. Similarly, pretty much all gyms are equipped with kettlebells of varying weights.
This 30-minute kettlebell session created by online personal trainer, Kaleigh Cohen, demonstrates how training with a kettlebell allows you to include both unilateral and compound exercises into your training. The former refers to moves that isolate single muscles while the latter can work multiple muscles simultaneously when performed correctly. Both are great ways to ensure your whole body is being worked.
The versatility of this workout makes it a great time saver when you don't have a busy schedule. Before giving Cohen's workout a go, take note of her form used for each move as your technique can really enhance your results and can help to avoid injury.
The workout has three rounds to complete with four exercises per round. Within each round, you will work for 40 seconds and rest for 20 seconds. Then to really make that your strength and endurance are being challenged throughout this session you will complete a one-minute challenge after each round before taking 30 seconds rest and moving on to the next one.
Watch Kaleigh Cohen Strength's 30-Minute Full-Body Kettlebell Routine
Cohen's kettlebell routine adopts the form of high-intensity interval training which characteristically means you train with smaller rest periods that keep your heart rate high helping your body to burn fat as you work out and for hours after. The fat-burning results of this training style are why so many use HIIT workouts for fat loss.
If you've never tried incorporating a kettlebell into a HIIT workout or are looking for some fresh moves to add to your usual exercise, we've listed all the exercises you will need below. Don't forget to add in the minute of kettlebell swings in between each round - a bonus is that learning how to do kettlebell swings doesn't take long.
Round 1
- Bicep curls
- Overhead tricep extensions
- Kettlebell snatch (R)
- Kettlebell snatch (L)
Round 2
- Single arm row (R)
- Single arm row (L)
- Single Romanian deadlift (R)
- Single Romanian deadlift (L)
Round 3
- Single arm chest press
- Single arm chest press
- Alternating forward stepping lunge pass
- Sumo squat
This kind of high-intensity training will require sufficient rest afterward. Not only can small practical tasks like stretching out after your session or easing out any tensions with one of the best foam rollers benefit your recovery process but consuming adequate volumes of protein in your diet can too. While it's best to gain this from the foods you eat, you can top up your daily protein intake using one of the best protein powders for weight loss.
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