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The 5 Best Kettlebell Exercises To Speed Up The Calorie Burn, Trainer Says

Gear up to torch calories fast with these kettlebell moves.

If you haven't worked out with kettlebells before, then you are in for a fitness treat. Kettlebell exercises help you shed weight and get toned, as they target more muscles at the same time. This leads to a greater calorie burn, according to Jayne Gomez, personal trainer and CEO of Entrepreneur PT. Gomez let us in on the best kettlebell exercises to speed up the calorie-burning process that you'll want to add to your routine ASAP.

Utilizing kettlebells in your workout is a surefire way to torch calories, melt fat, build muscle, stretch your body, and get your fill of cardio and strength training. Talk about the whole package! We know you're eager to find out these go-to moves, so without further ado, let's get into the kettlebell exercises to speed up the calorie burn. Check them out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Kettlebell Swings

kettlebell swing

In order to avoid burning out your muscles, Gomez instructs you to go right into a lower-body movement. Your feet should be positioned a bit outside your shoulders, and you should have the kettlebell between your legs. Position your torso parallel to the ground, and bring the kettlebell up to reach shoulder height, all while keeping your arms straight. Perform 3 sets of 15 reps.

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Front Squats

woman holds kettlebell in squat while in exercise class

For this exercise, your feet should be shoulder-width apart, with your toes turned out just a bit. With both hands, hold the sides of the kettlebell's handle at your chest. Bend to assume a deep squat position. Your butt should be lowered below your knees, further towards the ground. Push through your heels to get back to the standing position. Perform 3 sets of 15 reps.

Kettlebell High Pull

woman doing kettlebell high pull

To keep a high-intensity momentum going strong, keep the kettlebell in your hands. Stand with your legs outside shoulder-width, and hold the kettlebell between them. Gomez explains to bring your body into a squat, with your knees at a 90-degree angle. Lengthen your legs, and bring the kettlebell up to your chin. Your arms should be bent. Complete 3 sets of 15 reps.

Related: 3 Subtle Red Flags Your Strength Training Workout Isn't Effective


man doing kettlebell deadlift

With your palms facing towards your body, grab a kettlebell, and position it in front of your thighs. Your feet should be hip-distance apart, and your knees bent just a bit. Bring your torso and the kettlebell towards the floor until your torso is basically parallel to the ground. Make sure your back is flat and your shoulders are kept back. Use your heels to push yourself back up to standing. Your arms should be straight while you bring the kettlebell back to the starting position. Squeeze your glutes. Perform 3 sets of 15 reps.

Sit-Up to Press

red kettlebell on gym floor

You'll begin this exercise in a sit-up position, on your back with your feet on the ground and your knees bent. With both hands, grasp a kettlebell near your chest. Push the weight outwards while you do a sit-up, and push the kettlebell overhead when you're at the top of the sit-up. Lower the kettlebell to your chest, and assume the starting position. Complete 3 sets of 15 reps.

Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
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