Kettlebell Workout for Women: A Full Body Routine for Beginners
8 Killer Fat Burning Kettlebell Exercises for Weight Loss
If you’re going to purchase any piece of equipment for your at-home workout space, a kettlebell or two should be at the top of your list. An effective kettlebell workout gives you a great full body workout, from tighter abs to toned arms and glutes. Kettlebell exercises not only tighten and tone your body, they also help you burn a ton of calories at the same time, making them a great choice for weight loss. And the great thing is you don’t need a wide range of weight increments to get an excellent fat burning workout! One kettlebell (16 kg for men, 8 kg for women) is all you’ll need to reap the benefits of this awesome piece of equipment. If you’re looking for a good full body kettlebell routine, make sure it consists of a variety of exercises from squats to deadlifts. Try the 8 exercises below to get you started - they’re the perfect introduction for anyone, even a beginner. So what are you “weighting” for? Go get your swing on!
Note: If you don't have access to a kettlebell you can easily substitute it with a dumbbell.
How to Get A Full Body Workout Using Kettlebells: 8 Beginner Exercises
Kettlebell Around the Body Pass
- Hold the kettlebell with your right hand.
- Swing the kettlebell out in front of you and fully extend your arms.
- Swing the kettlebell from right to left.
- When the kettlebell is far left, take hold of it with your left hand.
- Your left hand will swing the kettlebell from the back to the front of your body
- When the left hand comes all way around the back of the body towards your right arm, hold the kettlebell with your right hand.
Two-Arm Kettlebell Row
- Grab two kettlebells and place them in front of your feet and bend your knees slightly.
- Bend over and pull the kettlebell towards your stomach, keeping your elbows close to the body and the back straight.
- Lower the weights & repeat.
- Hold the kettlebell and stand with your feet on the floor.
- Squeeze your glutes as you squat down, making sure your back remains flat.
- Keep your arms extended as you rise up.
- Start with your legs a bit wider than hip-width distance apart, and lower yourself into a quarter-squat position.
- Grab the kettlebell with your left hand and swing it around the outside of the left leg and then back in between the legs.
- Pass the kettlebell to the right hand and swing it around the outside of your right leg.
Kettlebell Half Get-Up
- Lie down on your back with legs straight out.
- Grab the kettlebell and extend your right arm straight up
- Bend the left knee and rise, with your left arm keeping the body propped up.
- Sit all the way up, then carefully return to starting position.
Russian Kettlebell Swing
- Grab the handle with both hands, keeping the palms face down and arms in front of the body. Stand up straight, with feet a bit wider than hip-distance apart.
- Drive the hips forward (not the arms) while swinging the kettlebell, keeping the glutes and core engaged.
- Lower the weight back down between the legs and keep this swinging motion going.
Kettlebell Front Squats
- Hold the kettlebell in front of your chest with two hands
- Stand with your feet shoulder width apart or slightly wider.
- Bend knees slightly forward while allowing hips to bend back behind, keeping back taut and knees pointed in the same direction as feet.
- Descend until thighs are just past parallel to floor.
- Extend knees and hips until legs are straight.
- Hold the kettlebell in the right hand and angle the feet 45 degrees away from the right arm. Raise the kettlebell overhead, lock the arm, and keep your eyes on the weight
- Shift your weight onto the right leg and begin bending forward at the waist.
- Keep the right arm extended overhead as the body bends forward and the left arm is pointed toward the ground.
So ready to give a kettlebell workout a try? You’re guaranteed to get a great full body workout using only 1 piece of equipment, and the added bonus? It can all be done right at home! A kettlebell workout allows you to do both cardio and strength training at the same time, meaning you can get amazing results in less time – so your arms, abs and glutes will surely thank you! And doing a kettlebell workout at least 3 times a week is a surefire way to ramp up your fat burning potential, which could then lead to weight loss. So add these beginner exercises for women to your workout routine and start reaping the benefits of this awesome piece of equipment right away.
If you’re afraid your kettlebell swing is going to be too much for your sports bra to handle, then it might be time to make a switch. Given the high intensity of the workout, you may want to consider investing in a more supportive sports bra that will keep the girls in check as you complete your windmills and squats. For that we recommend Shefit's Ultimate Sports Bra for big busts. With its adjustable straps for versatile wearing options, patented adjustability and personalized bust band, you can rest assured you’re fully supported – no matter what your size.