With the hectic life many of us lead, most people find it difficult to hit the gym regularly or even a few times a week.
If you fall into this category and are searching for the best workout you can carry out at home with ease, then try out kettlebell workout.
The kettlebells are highly versatile training equipment that one can have at home.
These allow more unique and better benefits compared to dumbbells. Through this equipment, the uneven distribution challenges a person to control their weight as they swing, press, or pull.
Do you want to know some of the exceptional At-Home Kettlebell Workouts you should try? We have it covered below for you.
With the hectic life many of us lead, most people find it difficult to hit the gym regularly or even a few times a week.
If you fall into this category and are searching for the best workout you can carry out at home with ease, then try out kettlebell workout.
The kettlebells are highly versatile training equipment that one can have at home.
These allow more unique and better benefits compared to dumbbells.
Through this equipment, the uneven distribution challenges a person to control their weight as they swing, press, or pull.
Do you want to know some of the exceptional At-Home Kettlebell Workouts you should try?
We have it covered below for you.
Benefits of Kettlebell Workouts
Before you hop on to learn about the best kettlebell workouts for home, it is essential to learn about the benefits it may provide you.
Kettlebells are excellent exercise equipment that adds an extra challenge to grip and core stability, providing exceptional benefits.
However, we understand you need to read on a few reasons before you learn this for yourself. Here are a few of those listed for you:
Support Healthy Weight Loss
We all know that strength training exercises help burn calories while increasing a person’s lean muscle mass.
The kettlebell swings provide just that and can benefit a person by providing them with a healthy metabolism and weight loss.
Moreover, research shows kettlebell swings are highly effective at burning calories and help build metabolism-boosting muscles.
Improves Heart Health
During the kettlebell exercises, a full body movement is carried out. This movement helps to get your heart to pump faster, which ultimately helps improve your aerobic fitness.
According to an ACE study in 2013, kettlebell training helped multiple participants boost their aerobic capacity by 14%.
This aspect proved excellent for heart health as high aerobic fitness levels are directly associated with a lower risk of cardiovascular disease.
Builds Functional Strength
The kettlebells are equipment that helps individuals carry out multi-directional moves, which usually reflect everyday movements.
Hence, one can develop better functional strength and mobility by working out with kettlebells at home.
In addition, this exercise equipment improves daily activities like sitting down or carrying shopping bags much more quickly.
Boosts your Mood
If there is one proven fact, it is that regular exercise improves an individual’s mood.
Kettlebell swings automatically fall into this beneficial category, too.
A small-scale study was conducted where healthy people practiced kettlebell training thrice a week for 12 weeks straight.
Therefore, the results showed a reduction in depressive symptoms by an average of 22%. Hence, if your life has felt demotivating the past few weeks, you should take up some at-home kettlebell workouts today.
Top At-Home Kettlebell Workouts You Need to Try Today
Now that you know all the best benefits of an at-home kettlebell workout, we are sure you must be interested in learning about a few exercises.
Well, lucky for you, we have this aspect covered for you:
Take Five Kettlebells Circuit Workouts
Here are all the reps you need to carry out in a kettlebell exercise:
- Double-Handed Squats – 20 reps
- Snatch – 20 reps
- Reverse Lunges – 20 reps
- Push Ups – 20 Reps
The Take Five kettlebell circuit is the best workout you can carry out at home.
An individual must perform the exercise for 20 reps each. Once done, snatches and lunges are also served for 20 reps on each side of your hand.
Next, repeat the same kettlebell circuit for 15 reps, 10 reps, and five reps.
A Pressing Minute and Kettlebells
Here are all the reps that you have to carry out in a Pressing Minute and Kettlebells exercise:
- Handed Swing – 60 seconds each
- Double Lunge – 60 seconds each
- High – Pulls – 60 seconds each
- Squat and Press – 60 seconds each
- Snatch – 60 seconds each
- Sit and Press – 60 seconds
- Repeat 60 Seconds between each exercise, along with ten additional pushups.
This is a motivational full-body kettle workout because one performs each exercise only once.
Start by setting your timer to beep every 60 seconds. Then, carry out 60 seconds of swings on both sides and perform ten pushups in the 3rd minute. Rest for the remainder of the minute left.
Once done, continue carrying out the rest of the exercises and ensure you add ten pushups into the rest periods. Remember, the quicker you do your pushups, the more rest you get!
1 Minute Kettlebell Workout Intervals
The next kettlebell workout is the 1-minute kettlebell workout intervals. Here is what you need to do:
- Handed Swing – 60 seconds each
- Reverse Lunge Overhead – 60 seconds each
- Clean – 60 seconds each
- Squat and Press – 60 seconds each.
- Snatch – 60 Seconds each
- Clean, Squat, and Press – 60 seconds each.
- Rest 60 seconds between exercises.
This exercise follows the same format as the exercise mentioned above. However, you do not have to include any pushups in this during your rest period.
5-Step Kettlebell Workout Ladder
Here are all the reps you should carry out when doing a 5-Step Kettlebell Workout Ladder:
- One-Handed Swing – 5 reps each
- High pulls – 5 reps each
- Snatch – 5 reps each
- Windmill – 5 reps each
- Repeat – Moreover, include one more exercise after each passing round.
- Clean and Press – 5 reps each
- Double Lunge – 5 reps each
- Squat and Press – 5 reps each.
The 5-Step Kettlebell Workout Ladder is a fun routine that adds a new exercise to every round. Individuals must start with the first four exercises for five reps on EACH SIDE. Next, rest for 1 minute and repeat the exercise, adding the exercise after Snatch.
Then, add a new exercise with a round until you have finished all seven practices. Always ensure that you end your circuit with a windmill.
Wrapping Up!
If you have been planning on carrying out at-home kettlebell workouts for a long time, but you were confused because you did not know about its benefits or the proper circuits. We hope this article was helpful to you. Let us know which exercise circuit out of this list was your favorite and whether you have any other to share with our readers.