Kettlebell Workout: An Effective Core and Cardio Workout In Under 30 Minutes

admin | December 17, 2011 | Kettlebell Workouts


Kettlebells have become the latest craze in America within the last few years. And it’s no wonder . . . They challenge the way people think about exercise.

Kettlebell workouts provide an effective cardiovascular and core workout in less than 30 minutes with just one kettlebell. Gone are the days of heavy equipments or having to use three or four machines to work out every muscle group.

kettlebell workout bodyKettlebells look like a bowling ball with a handle and they allow exercisers to weight train, build endurance and increase overall body strength—in a relatively short period.

Workouts are comprised of swinging and lifting a kettlebell in various positions. Exercisers hoist the heavy metal bell up, down, and to the side according to the exercise routine they are following. With each exercise the arms, lungs and heart are strengthened.

Kettlebell weights range from 8 pounds to over 100. And because of their free weight design hoisting them forces the body to work harder to maintain balance. In doing this different muscle, groups are worked out.

Benefits of a Kettlebell Workout

There are several benefits to a kettlebell workout.

  • You get quick workout in some cases under 20 minutes
  • Increase stability in your core
  • Cardio and strength combo—get heart pumping as your muscles are strengthened
  • A simple workout with one piece of exercise equipment
  • Flexibility—a kettlebell workout can be done anytime any where
  • Save money-it cost less than a pair of quality sneakers

If you want to get a true kettlebell workout to get a kettlebell body, it involves a circuit. A circuit is a combination of resistance training and intense aerobics, which target the same part either of your body or your total body— depending on your goals.

Kettlebell Safety Tips

There are things that you can do to work out safely,

  • Find a kettlebell that is the right size and weight for you
  • Make sure that your thumb and index finger can close around the handle in an “okay” sign
  • Make sure that your exercise area is clear
  • Take time to warm-up before getting started
  • Make sure that you are in the right position before you start each exercise
  • Breath properly according to the exercise instructions
  • Listen to your body don’t over exert
  • Remember to cool down
  • Be patient

Follow these safety tips to avoid property damage or more importantly, injury.

If you consistently do your kettlebell workout, you will swing your way into a lean and toned physique.

*It is advised that beginners be trained in how to do the circuit in order to avoid injury.



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