Looking for one piece of kit to help strengthen every muscle? Try this kettlebell workout for fat loss by PT Lucy Miller
The beauty of the kettlebell is that the moves you can do with it can, and will, strengthen more than one body part at the same time. This not only makes them perfect for a full-body workout but also for getting a cardio hit at the same time.
Love to run? Many of these moves will also improve your core strength and stability, plus a kettle kettlebell is great for developing explosive power and speed.
How to use it
These kettlebell moves combine weight training with high-intensity cardio, all while burning fat. They have also been designed to help to get your heart rate up, which is key for improving your cardio fitness, while helping you improve your muscular strength, endurance and flexibility. Perform 3 sets of each exercise, before moving onto the next. Rest for 30-60 seconds after each set.
The kettlebell swing
A great full-body move for muscular endurance, and strong glutes and core. Focus area: Abs, upper and lower back, shoulders, arms, core, thighs, hamstrings and bottom.
- Standing with your feet shoulder-width apart, place the kettlebell slightly in front of you on the floor.
- Hinging at the hips (think about pushing your bottom towards the wall behind you) and keeping a flat back, grasp the kettlebell (A) then pull it back between your legs to create the start of the motion.
- Drive your hips forward to send the kettlebell up to shoulder height (B). Your arms should be relaxed, and the swing generated from the hips, not the arms.
Kettlebell workout: full body circuit for women
Single-leg deadlift
A great full-body move for balance, hamstring flexibility plus strong glutes and core. Focus area: Abs, lower back, core, thighs, hamstrings and bottom.
- Holding the kettlebell in your left hand, shift your weight onto your right foot and raise your left leg behind you (A).
- Slightly bend your right knee, hinge at your hips and lower your torso until it’s parallel to the floor (B).
- Briefly pause at the bottom, then squeeze your glutes, thrust your hips forward, and press your right foot into the floor as you return to standing.
Side lunge to press
A great lower body move that works the inner thighs and hits the shoulders, too. Focus area: Abs, upper and lower back, shoulders, arms, core, inner thighs, quads and bottom.
- Stand with a kettlebell in your right hand.
- Take a large step with your left foot to the left side, lunging toward the floor.
- Make sure your left knee does not extend past your toes, and keep your right leg relatively straight.
- Push off through your left foot, emphasising the weight in the heel, to return to the start all while pushing the kettlebell overhead into a shoulder press (B). That’s one rep.
- Repeat for given reps then switch sides.
Clothing: Skechers UNO Everywhere Rose trainers (iconattheo2.co.uk); Adidas Originals 3 Stripe Tonal Leggings; Adidas Train Essentials 3 Bar Tank (both very.co.uk) | Accessories: From a selection at Claire’s Accessories 02 Outlets, iconattheo2.co.uk | Kettlebell: From technogym.com
