Kettlebell exercises combine strength training and cardio for a massive calorie burn. But did you know with a kettlebell you can burn up to 400 calories in just 20 minutes? So try these calorie-torching exercises recommended by Sagar Pednekar, Fitness Expert, Gold's Gym India.
Kettlebell squat: Hold a kettlebell in front of you and stand with your feet slightly wide apart.Now keep your chest lifted and squat till your thighs are parallel to the floor. Hold, and then rise to the starting position. Perform 20-25 repetitions.
Turkish get-up: Lie on your back and hold a kettlebell with your right hand. Place your left arm on the side of your body. Bend your right knee and come into a sitting position. Simultaneously lift the kettlebell with your right hand such that your arm points towards the ceiling. Push off the floor with your left hand so that your torso is upright. Then slowly lower your back and come back to the starting position. Do eight repetitions and then switch to the other side.
Kettlebell deadlift: Stand straight by holding a kettlebell with both your hand's hand. Now lift the left foot off the ground slowly.Now bend forward while you raise your left leg. Make sure that your left leg is in line with your body. The kettlebell will lower toward the ground. Keep your back erect and return to the starting position.Repeat this with other leg and do 12 repetitions on each side.
Kettlebell swing: Hold a kettlebell in your left hand and stand with your feet hip-width apart. Do a half squat and swing the kettlebell in between your legs. Put your weight on the heels and keep your back flat. Now squeeze your glutes to swing the kettlebell forward. Make sure that your arms are parallel to the floor. Now grab the kettlebell with your right hand, squat down and swing the weight in between your legs. Do three sets of 15 repetitions on each side.
Kettlebell clean: The bell is kept between your legs. You bend down and insert your palm into the handle and get ready to lift it. Pick up the bell while keeping it close to your body with your palm holding the bell’s handle at a 45-degree angle. Bring the bell down again for the next rep by letting the ball drop back into the lower position.