An average person puts on a pound between Thanksgiving and New Year’s Day. Many of us struggle to shed the added weight after the holidays are over. Our simple workout routine change can help you get rid of all the holiday food you’ve been eating and shed the weight quickly.
What You Need:
• A Kettlebell
• A little space to move around – it can be your bedroom, living room, or your balcony
NB: You can opt to use a dumbbell if a kettlebell isn’t working for you.
Why We Recommend Using the Kettlebell:
Unlike other forms of exercises, swinging a kettlebell not only aids in weight loss but it helps strengthen the spine, tone the arms, and gives your entire body a full workout. This simple workout forces more of your muscles into action than they’d ever be while running for the same duration. The exercise can be done at low or high intensity making it ideal for anyone.
Simply put: kettlebells work out your entire body; they aid in developing both upper and lower strength as they work out all major muscle groups. Additionally, the workout will increase your heartbeat and improve blood flow to your entire system.
The Kettlebell Swing Move:
Step 1: Select a location in your home that you can move around in (you don’t want to break anything valuable!)
Step 2: Bend your hips and hold a kettlebell in front of you with both hands at arm’s length.
Step 3: Begin to rock back slightly and swing the kettlebell between your legs. As you do this, squeeze your gluts, thrust your hips forward, and swing the dumbbell to shoulder length – remember you need momentum to swing the weight.
Step 4: Reverse the movement by dropping the dumbbell from shoulder length and back between your legs again.
NB: Ensure your lower back stays naturally arched when you bend at your hips.
Step 1: Stand with your feet planted slightly apart – preferably spread to match your shoulder’s width.
Step 2: Bend your knees and hips, squat down, and lower your body until you can place the palm of your hands on the floor.
Step 3: Kick your legs backwards and into a pushup position and immediately reverse the move. i.e. From a pushup position, back to a squat, and jump up.
The Workout Session:
Begin with a session of 15 kettlebell swings followed immediately by 15 squat thrusts. Without pausing for a break, do 14 reps of the dumbbell swing, followed by 14 reps of the squat.
Continue counting down the pattern until you reach one rep of kettlebell swing and one squat thrust.
As simple as the workout might seem, the movement will challenge your entire body.
Benefits of the Kettlebell Swing and the Squat Thrust Workout:
1. Upper and lower body workout
Studies have shown that working your lower body helps burn calories faster! This workout will work on the rhomboids in your shoulders, lats in your lower back, and the trapeze in your upper body. Because your legs are in constant motion, the muscles will get a great workout too. In the end, you’ll have amazing gluts and strong legs and arms.
2. Weight loss
This exercise can burn an average of 600 calories per hour! If you combine these results with healthy eating and adequate sleep, you’ll achieve your fitness goals in no time
The primary thing is persistence. Don’t stop working out after just a week. Push through the tiredness and in no time, you’ll be amazed at how fantastic your body will be.
3. Increased heart rate and oxygen intake
Because you’ll be using many major muscle groups, the exercise will improve your heartbeat, which in turn increases your oxygen intake. This will help you endure the exercise session for longer, and before long, you’ll have an improved cardiovascular fitness.
Aside from body benefits, our simple exercise routine is light on your pockets. This investment is relatively cheap when compared to purchasing other cardio equipment or registering for a gym membership.
Additionally, you’ll have 24/7 access to it. All your family members and friends can benefit as well. Better yet, you can use your kettlebell while catching up on the latest news, or while chatting with a friend.
Sometimes, you might not have time to hit the gym after work. Having kettlebells at home allows you to put in a great workout at any time – be it in the morning, afternoon, or even at night!
Our recommended workout routine is easy to master. All you need to remember are the moves mentioned above. Once you get the hang of it, you’ll enjoy keeping your body fit all year round!
Oh and don’t forget to check out our superfoods article for healthy meal suggestions!
Stay healthy happy and fit!