kettlebell workouts that burn over 300 calories

Fat Blasting with Kettlebells

If you hit the gym on a regular basis, then you’ve probably seen people using kettlebells in their workouts.

But have you tried them yourself?

Kettlebells are an extremely versatile piece of workout equipment. Although they may seem like just another resistance weight, their unique design and shape offer you some pretty effective workout options you can’t get with your average dumbbells.

So if you haven’t given kettlebells a try, I recommend you do! And this article will help get you started with some killer kettlebell workouts that burn over 300 calories!

Let’s take a look…

Kettlebell Workouts that Burn Over 300 Calories

1. Lower Body Kettlebell Workout

This kettlebell workout is all focused on your lower body. This simple series of exercises will get you working up a serious sweat – and your muscles will be stronger and more toned for it! For all exercises, perform 3 sets of 12-15 reps. As for weight, choose the kettlebell that allows you to reach muscle fatigue by the end of each set.

  • Kettlebell Squat (Quads) – Holding one kettlebell with both hands at chest height, perform a traditional squat, coming as low to the ground as possible.
  • Double Kettlebell Walking Lunge (Quads, Glutes) – Holding a slightly lighter kettlebell in each hand, arms straight at sides, perform a series of walking lunges, alternating steps from side to side.
  • One-Arm Kettlebell Sweep (Hamstrings) – Place a kettlebell on the floor between your feet (shoulder width). Push your buttocks back and grab the kettlebell with one hand. In one clean sweep, lift the kettlebell to shoulder height, extending through your legs and hips. Repeat with alternate hand.
  • Double Kettlebell Wide Squat (Quads) – Holding a lighter kettlebell in each hand at shoulder height (overhand grip, close to chest), perform a wide-stance squat.

2. Upper Body Kettlebell Workout

This one is all about upper body. Same rules apply – perform 3 sets of 12-15 reps, choosing the weight that brings you close to muscle fatigue.

  • Alternating Kettlebell Row (Back) – Holding a kettlebell in each hand, arms hanging towards the floor, bring yourself into a standing row position (back parallel to floor). Alternate between arms as you lift (row) each kettlebell to your side.
  • Double Kettlebell Snatch (Shoulders) – With 2 kettlebells on the floor between your feet, bend your knees and pick up the kettlebells. Quickly swing the kettlebells between your legs and lift the up and outward, performing a full shoulder press.
  • One-Arm Kettlebell Floor Press (Chest) – Lying on your back, hold a kettlebell at your side, upper arm on the floor and forearm extended towards the ceiling. Engage your chest, and press the kettlebell upward. Repeat on opposite side.
  • Kettlebell Bicep Curl (Biceps) – With a kettlebell in each hand, perform a traditional bicep curl. But don’t alternate – lift both weight at the same time.
  • Kettlebell Tricep Extension (Triceps) – In a seated position, back straight, hold a single kettlebell behind your head (underhand). Perform a traditional tricep extension.

Kettlebell Workouts – Final Tips

Kettlebells also offer you the option of working out at home. This Altus 2 In 1 Power Medicine Ball And Kettlebell Kit will give you the perfect at-home kettlebell workout!

As you’ll notice, a lot of these exercises work multiple muscle groups, which will totally save you time at the gym. Don’t forget to follow up these workouts with a high quality protein supplement like MHP Probolic-SR Muscle Feeder or Gaspari Nutrition Myofusion.

To get the most out of these exercises, I also recommend trying a pre-workout energy supplement like Gaspari Nutrition SuperPump MAX. It’s the perfect addition to these kettlebell workouts, and will maximize your calorie-burning efforts!

Looking for more Kettlebell Workouts?

Stay tuned for a follow-up article on kettlebell workouts that burn over 300 calories. I’m also going to offer up a kettlebell abdominal workout as well as a full-body workout that will double your calories count!

Have any questions or feedback about these Kettlebell Workouts? Please leave a comment below…