Kettlebells Archives - Home Workout Ideas

How Often Should You Do a Kettlebell Workout

March 6, 2016 by Jay 2 Comments

There are many answers to this type of question, which all depend on many variables, such as how long you’ve been training for, what other workouts you are doing, what your goals are, etc. The list is long and without having a conversion; it is hard to give the perfect answer.

With all that said there are a couple of guidelines that can help you determine how often you should do a kettlebell workout. So whether you’ve already got your hands on new weights or you are still shopping around for the best kettlebell sets, here is our guide to how often you should be doing this kind of workout.

An Example Home Kettlebell Workout Routine

If a home kettlebell workout is the only form of training you are currently undertaking then a lot of people would recommend you perform your kettlebell workout roughly three times a week and I would have to agree.

If your schedule allows it, a safe bet would be to train one day, then have two days of rest, then do another kettlebell workout. For example, your kettlebell workout schedule could look something like this:

Day 1 – Monday: Workout
Day 2 – Tuesday: Rest
Day 3 – Wednesday: Rest
Day 4 – Thursday: Workout
Day 5 – Friday: Rest
Day 6 – Saturday: Rest
Day 7 – Sunday: Workout
Day 8 – Monday: Rest
Day 9 – Tuesday: Rest

and so on….

If you want to up the tempo a bit you can limit your rest intervals to just one day, so that you are training once every other day. This would mean you are training around four times a week. In order this make this increased schedule work for you I would recommend doing some kind of split routine. Otherwise you are going to be working the same muscles far too often. This will limit your progress and could even result in an injury. See below for an example home kettlebell split routine:

Example of a Kettlebell Split Routine

A split routine is when you divide the body up into different sections and split the routine by section. A popular split is the push/pull/legs split. For this kettlebell routine you have split the body up into three sections which are:

Pushing Exercises: these are exercises where you use a pushing motion. These would be chest exercises like the bench press, shoulder exercises like the overhead press and tricep exercises like the tricep extension. To quickly establish what exercises fit into this category ask yourself: ‘does the exercise resemble a pushing or a pulling motion’.
Pulling Exercises: as the name suggests, these exercises are based around a pulling motion and mainly work the back and bicep muscles. Examples would be the deadlift, (renegade) rows, pull ups (not with a kettlebell) and bicep curls.
Legs: the other two days are focusing on your upper body but your lower body only gets one day. On this day you are working your legs so exercises like squats, lunges, Turkish get ups, pistols, stiff leg deadlifts and calf raises.

What about abs? Well you can work your abs directly with kettlebells as we covered recently in this article on how to get a six pack at home with kettlebell training. But when it comes to kettlebell training, most exercises don’t just work one part of the body or one muscle group. Due to the dynamic nature of kettlebell training, and what makes it so effective, you are hitting all kinds of muscles and body parts when doing exercises like Turkish get ups, swings and deadlifts.

Read our guide on how heavy your kettlebells should be.

So invariably, your are getting in a great home kettlebell ab workout no matter what exercises you perform, despite not targeting them directly. By following a well-rounded kettlebell routine, there is no need to have a separate section of your workout devoted just to your abs.

What We’ve Covered Today

In this article, we’ve discussed how many times a week you should perform a kettlebell workout and I’ve given you a sample routine to follow. By having between one or two rest days between your workouts, you will be giving your muscles enough time to repair and grow before you hit them again. Failing to give them adequate time to recover will stunt your progress.

I know new trainers want to train everyday but it is counterproductive, believe me! When I first started working out with free weights I tried to go to the gym five days a week and I did the same exercises each time. The amount I could lift actually began going down after a while! Learn from my mistakes and make sure you have enough rest days in your routine. If you still want to workout on a rest day, do some cardio instead.

Most of what we’ve covered in this article can be done with just one kettlebell although with two you will have more variety as to which exercises you can perform.

If you have any specific questions about your routine and how best to train at home with kettlebells, leave a comment below.

How to Lose Weight at Home with a Kettlebell

December 10, 2012 by Jay Leave a Comment

This website is all about working out at home and one of the goals a lot of people have who read this site is losing weight at home. If you’ve got the space at home and the spare cash, building your own gym is one of the easiest ways to achieve that goal. However, this isn’t possible for most people and is way beyond what is required in order to lose weight, shape up and get toned at home.

Due to their low cost and the large number of exercises you can do with kettlebells, they are one of the best pieces of home fitness equipment you can buy. There are loads to choose from, which you can read about on our kettlebell reviews page here, and they are available for a wide range of prices. This means whatever your budget or goals there is a kettlebell for you.

How to Lose Weight with Kettlebell Training

If you want to lose weight I have to be honest with you for a second. The most important aspect to shedding fat is to have your diet sorted. You don’t need to go crazy and do a stupid fad diet like the cabbage soup diet or whatever your favourite celebrity magazine is peddling this month. You just have to cut the cr@p. A good body is made in the kitchen, not the gym, and no matter how hard you exercise, you cannot out train a bad diet. Sure, working out and exercising at home or the gym will allow you to eat more of what you like without suffering the negative consequences but it doesn’t give you a license to overdo it. Eating rubbish with the intention of working it off later in the gym is a road to nowhere but fatsville.

Weight training and kettlebell training is one of the best ways to lose fat at home and in general. Cardio can help you burn calories and drop some weight but it won’t leave you with a toned, athletic looking physique. In order to get that look, which is what we all want, you need to do some kind resistance training to develop your muscles and get that toned look. Simply losing the fat will leave you looking soft and wobbly. A look that is known as skinny fat.

This applies to both men and women: do not neglect weigh training, it should be at the heart of your fitness routine!

If you don’t heed this advice you will end up skinny fat with floppy upper arms and legs. Is that what you want?

So with that cleared up, let’s look at how you can lose weight at home with kettlebell training. First you need the right one, so take a look at this guide to picking the right kettlebell for you if you don’t have one already.

Next you need to schedule a minimum of three days a week where you can perform a 30 minute kettlebell workout at home, in the backyard, the garage or wherever. Then you need to pick a routine. The kind of routine you want to follow in order to lose weight with a kettlebell needs to do the following:

Get your heart rate pumping
Leave you out of breath
Be intense
Include a good amount of compound strength developing exercises
Be fun!

Here is a good routine to follow if you want to shape up at home with kettlebells:Push ups: 1 set of as many reps as you can (one handed for extra intensity if you can)

Kettlebell Squats: up to 12 reps
Kettlebell Swing: up to 12 reps
Kettlebell Lunges: up to 12 reps
Crunches: up to 15 reps
One armed overhead kettlebell press: up to 12 reps then swap arms

Then repeat until 30 minutes are up and you are done. If you still have any energy left after this muscle building calories burning home workout then follow it up with some rope time.

Can Kettlebells Get You Big?

December 7, 2012 by Jay Leave a Comment

This is a great question and one that has many answers!The short answer is yes, kettlebell training can get you big. But it would be equally correct to say kettlebell training won’t get you big. If you want to get big with kettlebell training you can. If you don’t want to get big and muscular and still workout with kettlebells that is possible too.

How can this be? At the end of the day, whether you get muscular or not, and this applies to women as well as men, depends on what routine you follow, what exercises you perform and most importantly, what you eat.

In simple terms, if you want to build and grow your muscles you need to be eating more calories per day than you use. You cannot increase your weight if you do not have a surplus of calories at the end of the day. Whether these extra calories get turned into fat or muscle depends on many things. Where the extra calories come from, protein, fat or carbs, can determine if they are ‘turned into’ muscle or fat. Whether you are doing weight training or not, can also determine whether you get big and muscular or not, from eating over your daily calorie requirements.

How to Get Big with Kettlebell Training

When you say ‘big’, I’m assuming you mean more muscular rather than fatter! If you want to get more muscular from kettlebell training, then you need to follow a good hypertrophy kettlebell routine and eat a suitable diet that is high in protein and consists of more calories than you expend each day. You will also need plenty of rest to ensure your muscles have time to recover, repair and grow in between sessions. Check out this article on how often you should do kettlebell workouts to make sure you are on the right track.

How to Avoid Getting Big with Kettlebell Training

For lots of people, the end result of working out and exercising is not to get bigger and more muscles. There are many reasons why people workout and all of them can be achieved by working out with kettlebells at home:

Get toned and firm
Achieve an athletic physique
Improve functional strength
Increase fitness levels
Say goodbye to being skinny fat

As most women trainers don’t want to get big and bulky and more muscular they tend to shy away from kettlebell training. This is a shame because working out with kettlebells at home is more than suitable for women. In fact, for woman who want to workout at home, kettlebell training is one of the most cost effective and easiest ways to get started and achieve some of the goals women often have such as: getting toned, become more firm and losing fat.

To avoid getting big and bulky when kettlebell training, the best option is to limit the amount you eat. By this I do not mean go on a crash diet or start cutting meals, simply do not eat excessively over your maintenance amount. This applies to men and women who don’t want to get muscular. If your daily calorie expenditure is 2000 calories a day, don’t eat over that amount and you won’t put on any weight in the form of muscle or fat. Try eating slightly over that amount, say 100-200 calories a day for slight muscle growth and to get that ‘toned’ or athletic look. Increase the amount of protein you eat too which can be easily done with protein shakes or eating more chicken breast, fish or lean meat.

Why Kettlebell Training is Great for Most Goals

Kettlebell training at home is a great way to start working out without spending a small fortune. You can pick up a kettlebell for around $30 depending on the weight you want. Read this article to find out what weight kettlebell you should pick. This is less than one month’s gym membership so with minimal outlay you can really get going in pursuit of your goals. By changing the exercises you perform and the number of repetitions you do for each one, you can change from trying to build muscle to working towards getting a more toned and athletic physique.

If you are ready to start kettlebell training at home read our guide to the best kettlebells available to buy online now.

How Effective are Kettlebell Workouts?

December 6, 2012 by Jay Leave a Comment

When it comes to working out at home, getting your hands on a kettlebell can be one of the easiest and most cost effective ways to get started. Most people would love a home gym, but they cost a lot and take up valuable space. With a set of kettlebells you can perform a multitude of exercises and different routines to suit most fitness goals and levels of experience. However, some people are still questioning how effective kettlebells workouts are to meet certain goals so this article will attempt to clear up any misunderstanding and remove any doubts you might have as to whether kettlebell training is for you.

Can You Get the Lean Hollywood Look with a Kettlebell Workout?

In the past muscle bound action stars where all the rage in Hollywood. Megastars like Arnie, Sylvester Stallone and Jean-Claude Van Damme were top billing in movies like Commando, Rocky and Bloodsport and commanded the highest salaries.

Now things have changed and the more athletic and functional physiques are now most popular amongst actors and those working out with the goal of getting in great physical shape. This term was coined the Lean Hollywood Look by fitness blogger Rusty Moore and is best personified by actors like Daniel Craig in the role of James Bond, Ryan Reynolds in films like Blade and Highlander and Matthew McConaughey in every film he’s been in. In this condition you can still wear great fitting clothes without your muscles limiting your choices, but when you hit the beach you’re always the guy in the best shape.

Can you get the Lean Hollywood Look by working out at home with kettlebells? You sure can. This kind of toned, athletic physique is built on functional strength and by following dynamic exercise routines. These types of exercises and routines can be easily performed with a kettlebell or two. By doing a high intensity kettlebell routine you can keep your metabolism working at top speed, allowing you to burn more calories per day keeping your fat levels down and your lean muscle visible.

A key part of the Lean Hollywood look is having visible abs. To achieve this part of the look you need to have well developed abdominal muscles but most importantly also have low body fat levels. Read this article on the best home kettlebell exercises for a six pack to make sure you are on the right track.

Are Kettlebell Workouts Effective at Avoiding Skinny Fat Syndrome?

If you are already skinny fat then I know you feel. I was there once and it’s not a fun place to be! I managed to beat skinny fat syndrome and the good news is you can too. There are two types of skinny fat: truly skinny with a bit of fat around the midsection. The other type is someone with an average build but with pockets of fat around your chest, belly and other parts of your body.

This applies to men and women and a good kettlebell workout can be very effective at ending your skinny fat status.

If you are the first type and are truly skinny but with fat in certain areas, giving you that wobbly, soft look then your best course of action is to start weight training with kettlebells or other free weights (both men and women) and eating a high protein diet. The aim here is to build some muscle which will get you toned and firm you up.

If you are the second type and are in pretty average shape but have dodgy pockets of fat that prevent you from wearing the clothes you want or having fun at the beach then you need to take a different approach. You should try and lose the fat first to get to an average shape and then focus on building some muscles to get toned and firm. This applies to both men and women who are skinny fat and in this category. Women need to weight train as much as men to get toned. If you just do cardio you will become even skinnier and softer with no muscle tone. You don’t want that do you?

As kettlebell workouts are great at building muscle and zapping calories, you can do all of the above with just a kettlebell or two. Make sure you read this article on how to pick the right kettlebell for your goals and then get started ASAP. Every day you wait to start makes you another day further away from your goals.

Are Kettlebell Workouts Suitable for Women?

Kettlebell training is perfect for people who want to do one or more of the following:

Lose weight
Get toned
Look athletic
Get fitter
Improve their strength
Get rid of the wobbly bits
Build muscle

If one or more of those goals interests you and you are a women then yes: kettlebell training is suitable for women.

A lot of women (and some men) avoid weight training as they assume they will bulk up after a few sessions and lose their feminine shape. This is not the case. As women have much less of the male hormone testosterone than men, they have a much harder time building muscle. Men find it hard enough to build muscle so women have no chance of putting on muscle if they aren’t training and eating specifically for that goal. It can be done but it won’t happen by accident after a few months of working out.

Why is weight training good for women? Because it can help them achieve their goals of being toned, looking athletic and having a firm but feminine body. If you are still not convinced read this guide covering whether kettlebell training is suitable for women or not. Cardio can help you lose fat, but if there is no muscle tone underneath, you won’t look your best.

So yes, kettlebell training is suitable for women and is one of the easiest and most cost effective ways of doing resistance training at home. If you are unsure of which one to get, read our guide on how to pick the right kettlebell for your goals.

Can you do Cardio with a Kettlebell?

You can indeed perform a cardio workout with a kettlebell. There are a few different types of cardio workouts that are done with different goals in mind:

Long, slow and steady cardio for fat loss
Fast, intense cardio to improve fitness levels
Short high intensity interval training (HIIT) for fat loss and improved fitness levels

All of the above can be done with a kettlebell. You just need to follow the right routine. Doing cardio at home can be quite tricky if you don’t have the right equipment to hand. We’ve already looked at how to do cardio at home without a cardio machine but one easy and cost effective way is to follow a circuit training routine with your new kettlebell.

Circuit training involves performing a number of exercises, or a circuit, using a weight or doing body weight exercises like push ups. These exercises are done in fast succession, without long rests in between each one. This gest you out of breath and your heart rate up which improves your fitness levels and burns calories like a cardio workout. It also has the added advantage of building muscle which helps to get you toned and in great athletic shape.

Are Kettlebell Workouts Effective?

So to answer the question of how effective are kettlebell workouts, you need to look at your goals and see if they can be achieved with resistance training and cardio training. If you want to run a 10k or become a bodybuilder than kettlebell training isn’t the best option for you. But if you want to be fit, healthy, strong and in great shape then kettlebell training is a great way to start working out at home without splashing out on a home gym.

To find out which kettlebells are right for you and your goals, read our ultimate guide to kettlebells today.

How Heavy Should your Kettlebell Be?

December 6, 2012 by Jay Leave a Comment

The most important thing to know when shopping for a kettlebell is to know how heavy it should be. To answer this question there are a few things we need to look at first. By answering these questions honestly you should find it much easier to pick the right kettlebell that matches your own particular situation.

By choosing to train at home with kettlebells you have already taken the first step to getting in great shape and living a more healthier and energetic life!

Are You New to Weight Training?

If you are just starting out with weight training, or any kind of resistance training then you can consider yourself a beginner. This is a good thing as beginners make the most progress in the shortest amount of time! If you have some experience of working out or doing exercises with weights, then you should be able to adapt to kettlebell training quite easily, provided you start off with the right weight. For those of you who are new to kettlebell training but have used free weights a lot already, they you can jump right in at the deep end and start kettlebell training with anger!

Use the rough guide below to help you find out how heavy your kettlebell should be:

New to weight training and working out: 10 to 15 pound kettlebell
Some experience of working out or exercise but no kettlebell experience: 20 to 30 pound weight
New to kettlebell training but have history of weight training: 35+ pound kettlebell

Although these guides are rough and only you really know how strong you are, they are a good guide to picking your first kettlebell in order to start doing some home kettlebell training. If the weights are too light or too heavy, simply change the type of kettlebell routine you are following to make your workout easier or harder. This can also improve the longevity of the weight you buy, saving you money in the long run.

What Are Your Goals?

If your home workout goals are to get lean, toned and healthy looking and avoid becoming skinny fat, then the weight of kettlebell you will need is going to be different to that of someone who wants to get big and strong. Kettlebell training is perfect for both men and women who want to shape up at home. Just make sure you follow the right routine that is in alignment with your goals.

Lots of women are put off of weight training as they incorrectly assume they will become big and bulky overnight. This isn’t the case and unless you go all out and follow a muscle building workout routine it won’t happen. Read this article on why kettlebell training is great for women if you still have doubts.

So let’s take a look at the different goals you might have and what the best kettlebell weight is to help you reach them:

Get lean, toned and firm up: 10 to 15 pound kettlebell
The above but with some clear muscle definition and increased size: 20 to 30 pound weight
Muscle building is the main goal: 35+ pound ‘bells
Get fit by doing home cardio kettlebell routine: 10 to 20 pound weight

No matter what body part or exercise you want to perform, you will have trouble doing so with a kettlebell, as our recent articles on the best kettlebell sets for working your legs demonstrated.

If you don’t want to increase the size of your muscles so that they are visible through your clothes then a lighter weight will be good to help you get started on your kettlebell journey.

For those of you looking for that modern movie star look (think more Ryan Reynolds than Arnie) aim for a heavier weight in the 20 to 30 pound region. This will get you started and on your way to a more muscular physique that doesn’t frighten people off!

If you are aiming for the most muscle mass and strength increases possible, then you are going to lift as hard and as heavy as you can. Something in the 35+ pound range will get you started.

For those of you who are more interested in improving your fitness levels and doing a circuit training routine at home, a lighter weight will be of more use to you. By doing a full on 30 minute circuit routine with a 10 to 20 pound kettlebell you can really increase your fitness levels and burn up some calories in order to lose that stubborn fat! Whatever your goals, doing some kind of cardio training is a good idea to keep you fit and healthy. By using a kettlebell when circuit training at home you can kill two birds with one stone and have access to resistance and cardio training at home with just one piece of fitness equipment.

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The above recommendations covering how heavy your kettlebell should be are estimates and as everyone is different you should try and do a bit of research into what weights you are comfortable with. The above guide assumes you are new to kettlebell training. The more experience you have, the more you will be able to lift. Try experimenting by lifting some household objects and seeing how comfortably you can do a few reps with them.

But remember, you can make exercises more difficult or easier by changing the way you do them, so one weight can last you a long time, simply by changing the routine or way you do an exercise.

We hope you found this article helpful, leave a comment below to let us know which weight you decided to buy and what your goals are.

How to Pick the Right Kettlebell

November 30, 2012 by Jay Leave a Comment

When it comes to picking the right kettlebell there are a few things you need to bear in mind in order to make the best choice. Kettlebell training is ideal for everyone no matter what your fitness levels are or what your goals are. Some important factors to consider when shopping for a kettlebell include:

What your level of experience is with resistance or weight training?
What your goals are and what do you want to get out of kettlebell training?
What your budget is and the amount of space you have to devote to your home gym?

Let’s break these down one by one in order to help you assess your needs and requirements and choose the right set of ‘bells. If you want to jump straight to the reviews head over to the ultimate kettlebell guide page now.

How Strong or Experienced with Weight Training are You?

When it comes to knowing how to pick the right kettlebell for your needs a good place to start is ascertaining what your current strength levels are.

New to Strength and Weight Training

If you are completely new to resistance or weight training then a beginner’s set of kettlebells is ideal for you. These beginner’s kettlebell sets usually come with an instructional DVD or exercise chart which will have you working out in the correct way in no time at all. The weights that come as part of these sets are usually fairly light but will still give those new to resistance training a good workout, with great results available to those who stick to a good kettlebell routine.

Some good examples of this type of kettlebell set include the Tone Fitness 5, 10 & 15 Pound Vinyl Cement Kettlebell Set and the Kathy Smith’s Kettlebell Solution pack.

Some Experience of Weight Training

For those of you who are more experienced in weight training and would like to move onto kettlebell training then one or two heavier weights will get you started in no time. If your goals are to increase muscle mass, get stronger or improve your fitness levels, a 20 to 30 pound kettlebell should be enough to give you a good workout while you are still relatively inexperienced in using this type of weights.

If you have a good background in resistance training already then you should be able to make the transition to kettlebell training fairly quickly, although don’t expect the amount you can lift by using dumbbells or barbells to translate to how heavy a kettlebell you can lift. Due to the way most kettlebell exercises are performed, and the very nature of the weights themselves, you cannot make easy comparisons between regular freeweight training and kettlebell training.

For people in this category, something like the Cap Barbell Kettlebells are a great option as they offer great value and come in a range of weights from 15 to 70 pounds. You can find out more about the pricing and details of these weights on our Cap Barbell Kettlebell review page.

Good Levels of Strength and Experience with Freeweights

If you are an experienced weight trainer with good levels of strength and conditioning then you may need to get more than one kettlebell to allow you to train to your full potential. As you begin to perform more complicated kettlebell exercises, for instance when training your legs with kettlebells, you will start to use two kettlebell for some exercises. Also, having a wide range of different weighted ‘bells to hand will allow you to perform a more varied selection of compound exercises that target large muscle groups and isolation exercises that work just one smaller muscle.

Being able to draw on a range of weights can really increase the number of exercises you can perform and help you undertake more varied workouts. Buying multiple kettlebells can become expensive and also take up a lot of room in your home gym area. If you are looking for good home workout ideas, one alternative option to having lots of weights is to invest in a set of adjustable kettlebells.

A good set of adjustable kettlebells will allow you to perform a number of different exercises, working large or small muscles with the same weight, simply by adjusting the number of plates that make up the kettlebell. While these adjustable weights cost more than normal kettlebells, they do cost less than a whole set of weights and take up a lot less room. A good set of indoor adjustable kettlebells are the Rip 60 soft adjustable ones which are padded to prevent damage occurring when training indoors.

How to Choose the Right Kettlebell

So there you have it. If you are new to weight training in general we recommend you go for one of the beginner’s sets that come with an instructional DVD to help you get started. These beginner sets often come with a few different weights to help you warm up and work your way up the scale.

If you have some experience of weight training or at least of using resistance machines, then pick an individual kettlebell in the 20 to 30 pound range. People new to kettlebell training often ask us how many kettlebells they need to get started and the truth is one is more than enough to start seeing results.

For those of you with a good background in weight training but are new to kettlebells, you might need more than one kettlebell to really get the most from your workouts. If you would rather not have lots of weights lying around, take a look at adjustable kettlebells as they can replace a wide range of weights with just one piece of fitness equipment.

We hope this article has helped you to pick the right kettlebell for your level of fitness experience. If you do decide to buy a kettlebell don’t forget to check out our home kettlebell exercise pages.

How Long Should a Kettlebell Workout Be?

November 28, 2012 by Jay 4 Comments

This is a tricky question to answer! How long your workout should be all depends on what type of kettlebell training you are doing and what your goals are. In general, if you are doing a kettlebell-only workout with the goal of increasing your strength or building muscle, then your kettlebell workout should not be longer than 30 minutes.

Why Only 30 Minutes?

Once you pass the half hour mark, your body becomes increasing drained of fuel and energy. This occurs at an exponential rate once 30 minutes are up. Of course there will be variations in this but for the most part, 30 minutes is the cut off point for an effective workout.

After half an hour of serious training you should be sufficiently exhausted, and at the point where you can no longer perform at your best. If you still feel like you have gas in the tank and can go on lifting that kettlebell after 30 minutes, then I would suggest you haven’t been working hard enough!

After 30 minutes your body is running on empty. If you continue working out, your stress levels begin to rise, which increases your body’s cortisone levels. This can cause your body to start cannibalising your muscles in order to fuel the workout. This is when muscle loss occurs and is not what we want at all!

While the 30 minute limit is a general rule of thumb, it is the best yardstick we have for the casual trainer. If you are working out at home with just a couple of kettlebells you aren’t going to have access to the testing facilities that professional athletes do. Using such equipment allows them to find out exactly when they go into the red zone and leave the optimal working out range. Without this testing, we have to use general guidelines and figure out for ourselves when it is time to stop training.

When Can My Kettlebell Workouts Be Longer Than Half an Hour?

The above 30 minute rule applies to resistance training, where strength and muscle gains are the main goal. If you are doing a cardio kettlebell workout at home, with the aim of burning calories and fat, or improving your fitness levels then you could go longer than 30 minutes. A gentle, steady state cardio workout with a kettlebell could go on for up to an hour without negative consequences and is a good way to burn fat, especially if done on an empty stomach, first thing in the morning.

The keywords here though are: gentle, slowly and steady. Doing hardcore high intensity interval kettlebell training in a fasted state isn’t going to do you any favours at all, and will most likely result in muscle loss and severe fatigue.

You can achieve pretty much any fitness goals at home with just a kettlebell or two, which is great news for anyone who wants to start their body transformation from the comfort of their home without the need to join a gym. Improving your fitness levels, gaining muscle or even getting a six pack from a kettlebell workout, are all possible goals. When it comes to working out, with whatever goals you have in mind, diet is a massive factor and is just as important as what exercises you do and when.

This article attempts to answer the question of how long your kettlebell workouts should be. The basic, rule of thumb answer for any weight training workout is around 30 minutes. This can be affected by things like how much food you have eaten before you start the exercise session, how long since your last meal and exactly what you ate.

To get the most out of your home kettlebell workouts, it is recommended that you complete a 30 minute kettlebell workout, three times a week. Use those 30 minutes effectively and push yourself to the limit and you will be well on the way to a great physique, without ever having to set foot in a gym.

When it comes to choosing a kettlebell there are lots on the market so it can be a confusing task. This article from the Home Workout Ideas site looks at the best kettlebells on sale right now and which ones are best for achieving certain goals. Have a look if you are yet to find the right kettlebell for you.

How Many Kettlebells Do I Need?

November 27, 2012 by Jay Leave a Comment

If you want to start training with kettlebells in order to get in great shape without having to join a gym, then one of the questions might be on your mind is ‘how many kettlebells do I need?’.

Well the good news is that you can start training at home and getting real results with just one kettlebell.

This is due to the fact that these are perhaps one of the most versatile pieces of fitness equipment you can buy for the price. Sure, a home multi gym might let you perform a larger number of exercises, but who has the room or the budget for such a contraption? Not me, that’s for the sure!

If you want to take your fitness needs and body shape into your own hands, then one of the best ways you can start training at home today is to get your hands on a kettlebell. For both men and women, kettlebell training is a great way to get in shape, lose weight or improve your fitness. Check out the best-selling kettlebells on sale to get started today.

What Body Changes can You Make with Kettlebell Training?

Depending on the exercise routine you follow, almost any fitness and body transformation goals can be achieved with kettlebell training. If you want to focus solely on getting toned and losing fat, then following a suitable kettlebell routine will help you achieve this goal.

If you are more interested in developing well-defined and full muscles then following a hypertrophy, muscle building kettlebell workout will see that you make the desired changes to your body.

Even those who want to improve their fitness levels, speed and agility can do so by working out with a kettlebell. As they are such versatile pieces of home fitness equipment, you can do pretty much anything with the right routine and a kettlebell.

You can even develop a six pack with kettlebell training, as long as you follow the right routine, not to mention the right diet, for you goals. However, if your goals are to become a bodybuilder and really pack on the mass and bulk up, kettlebell training on its own isn’t going to be enough.

But Really, How Many Kettlebells Do I Actually Need?

I’m not going to lie to you; in order to reach your goals and meet your health and fitness targets you are probably at some point, going to have to upgrade to a heavier set of weights. One or even two kettlebells aren’t going to last you your whole fitness journey. This is because in order for you to keep progressing, whether that means building more muscle, getting stronger or becoming more toned, you will have to increase the amount of weight you exercise with.

To read about why you need to change your routine to continue seeing progress read this article on shocking your muscles.

If you keep lifting with the same weight for months at a time your body will get used to that weight and will no longer need to grow or improve. This doesn’t mean you have to upgrade your weights every few months, but you will need to change your routine to include harder exercises that require you to work harder with the same weight.

One way to extend the longevity of your purchase is to opt for a good set of adjustable kettlebells. These allow you to change the weight of the kettlebell easily and therefore will last you longer. However they are more expensive, so if you are starting out, a regular kettlebell might be a better option.

But for the first few months at least, you can start training at home, and get stated on the road to mastery of your personal fitness and body composition goals.

How to Pick a Kettlebell Weight?

By choosing a weight that is heavy enough to be difficult without going overboard and getting something you can hardly lift, you will be able to get the most out of your purchase and start training with just one kettlebell.

If you are new to working out and resistance training in general, then a 10 to 15 pound kettlebell should suffice for now. There are beginners sets that include three kettlebells of different weights available, which can ensure that you can get started quickly despite having limited strength and weight training experience. Check out the beginner’s kettlebell sets page now for more details of these products.

If your main goal is to build muscle then go for a heavier weight, as to grow muscle, you need to be doing around three sets of eight reps for each exercise. With that in mind try to pick a weight you can just about do that number of reps with. Maybe a 20 pounds or above kettlebell will be suitable.

If increasing your fitness levels and burning fat is your number one priority, then go for a lighter weight that you can do circuit training style routines with. Perhaps 10 to 15 pounds again, as you will be doing 30 minute workouts with little rest between exercises. If the weight is too heavy you won’t last long enough.

In short there is no one size fits all answer to the question ‘how many kettlebells do I need?’

You can get started with just one kettlebell which is what I recommend. Try some out in the shops or practice lifting items of different weights you have in your house like a large water bottle, a bag of books or a tin of paint. Get a feel the for weight of different objects and ask yourself if you could lift it above your heard, swing it around or do biceps curls with it in your hand.

By picking the right weight you can make the most of it for as long as possible before adding more equipment to your home gym. The best way to get started on the road to great fitness and a healthy body is to start as soon as possible and buying a kettlebell is one of the easiest and most cost effective ways to do so.

For some more tips on choosing your first kettlebell check out this article on starting your home workouts with just a kettlebell now.

Ultimate Guide to the Best Kettlebell Sets

November 26, 2012 by Jay Leave a Comment

Kettlebell training is one of the best ways to exercise at home. By owning just one of these Russian weightlifting staples, you can transform your body from the comfort of your own home or backyard.

In this article, we will be taking a look at the best kettlebell sets available to help you kick start your home workouts.

Despite their appearance, these cannonball-with-a-handle free weights are not just for those who want to build muscle. Depending on the kettlebell exercise routine you choose to follow, you can achieve any number of health and fitness related goals.

To quickly view the Top 10 Best Selling Kettlebells click here now.

Some common achievements of those training with kettlebells include:

Improved muscle tone
Increased strength
Well-developed muscles
Fat loss
More stamina and explosive power
Increased metabolism

If you follow a muscle building exercise routine you can get great results by working out at home with just a kettlebell and the right diet. However, if muscle building isn’t your desired outcome, simply follow another routine that is better suited to your goals.

For example, by following a circuit routine and taking shorter breaks between exercises you can burn calories, fire up your metabolism and start shedding fat. Not to mention the increase in fitness levels by following this type of kettlebell exercise routine. Training in this way is the perfect option for those who want to get fitter at home without having to purchase a treadmill or other expensive, space consuming piece of fitness equipment.

With just a kettlebell, the right exercise routine and a good diet you can achieve pretty much any goal in the realm of fitness and body transformation.

If you are ready to step up and start working out at home with kettlebells this ultimate guide to the best kettlebells was written just for you. Enjoy!

The Best Selling Kettlebell Sets on the Market Today

These are some of the most popular and best-selling kettlebell weights on the market right now. If you want to get your home gym off to a flying start, and get on the road to an improved physique as soon as possible, something from this shortlist is a safe bet.

Ideal for both men and women trainers, kettlebells are very versatile pieces of home fitness equipment. You can work every part and muscle group of your body as well as burn calories and drop fat with the right kettlebell workout routine.

Some of the reasons why this type of weight is so great for the home trainer is that they are low cost, take up very little space and having just one or two of them allows you to perform a large number of exercises to keep your training interesting and effective. They can also be used without any other equipment such as a bench or rack.

Have a look at our kettlebell reviews to help you decide which is the right one for you and your fitness goals. Leave a comment below to let us know which one you went for.

Solid Cast Iron Kettlebell

If you just want a single kettlebell and don’t need the celebrity trainer DVDs and wall chart, then these solid cast iron weights are a good place to start. They are sold individually and are available in five weight classes: 10, 15, 20, 25 and 45 pounds and range in price from $12 to $40.50. These low prices are due to there being around 50% off each model on amazon.com at the moment. To take advantage of these low prices click here now. If you already know a bit about kettlebell training or are happy to follow the free routines and exercise plans on this website, then these are some no frills weights that should appeal to you.

The weights themselves are plain and devoid of any branding. The handle is textured to give you sufficient grip but that is about it, in terms of frills. If you want a great muscle building and cardio workout rolled into one without breaking the bank you need to get hold of these great value kettlebells today.

Our Verdict: If you want no frills fitness equipment at a great price without any extras then these are for you.

To choose the weight that is right for you and start kettlebell training at home click here now.

Body-Solid Individual Kettlebells

Another range of single kettlebells made from iron with a simple black finish. These are available in increments from 10 pounds which cost $13 right up to a whopping 75 pounds, priced at $100. These are nice to use as the enamel finish allows them to move in your hands when doing swinging movements without it ever felling like you are losing your grip on them. Accidently letting go of a kettlebell while mid-swing is every home trainers nightmare, but thankfully this happens very rarely if ever.

While the customer reviews are almost all positive, a couple of people found that the enamel coating is prone to chipping off in some situations. To find out what people who purchased these single kettlebells thought of them click here now.

A lot of home trainers will find these weights useful as they increase in weight in smaller increments than most other kettlebells for sale individually. This makes them ideal for home trainers who are increasing in strength and don’t want to attempt a 10 pound or more increase in weight. If you want to increase the weight you are training with at a slow and steady rate, then there should be something in the weight range here to help you progress.

Our Verdict: No nonsense kettlebells that go up in sensible increments from beginner to expert weight.

To see the range of weights available and get the latest pricing click here now.

Stamina 36-Pound Adjustable Kettle Versa-Bell

The best adjustable kettlebells allow you to increase or decrease the weight you are lifting. This is great as it saves you having to buy more than one kettlebell, which in turn saves you money and storage space: two of the most import considerations when starting working out at home. The weight can be adjusted from 16 to 36 pounds in four pound increments. This is a good range and will allow you to perform numerous exercises with same kettlebell, targeting smaller and larger muscles with no problem. Even as you increase in strength you shouldn’t need to upgrade this one for a long time if at all. By adjusting your routine accordingly, you should be able to keep increasing your strength and power as well as increasing muscle mass and definition.

The large handle means you can comfortably hold the weight with one or two hands. This again, increases the number of exercises you can safely perform with the Stamina adjustable kettlebell.

The design of this adjustable kettlebell sees the additional weight plates housed inside the kettlebell casing which gives it the appearance and feeling of a regular kettlebell. The well thought out design of the adjusting mechanism allows you to quickly and easily change the weight, by simply turning the pin. There is a holding pad for the weight plates that are not currently in use, keeping them safe and out of harm’s way while you are working out.

Customer reviews point out that the Stamina adjustable kettlebells are well made and that it is easy to change the weight setting, claiming it can be done in five seconds. However, some customers were a bit disappointed by the sound the plates can make when performing exercises like the swing.

Our Verdict: If you want to increase the cost saving benefits of working out at home, then adjustable kettlebells are a great option and this is a great example of this type of home fitness equipment.

To see more pictures and get the full pricing and delivery options for these adjustable weights click here now.

Tone Fitness 5, 10 & 15 Pound Vinyl Cement Kettlebell Sets

With over 50% off the price, at the time of writing, it is easy to see why this set of vinyl coated, cement filled weights are the number one best-selling kettlebells on amazon.com. The set comprises of three weights, weighing 5, 10 and 15 pounds each. An instruction manual and training DVD are included in the set. This is a great feature as if you’ve not used this type of fitness equipment before, as working out how to get the best out of them can be quite tricky without any help or previous experience.

Although theses weights aren’t particularly heavy, it’s nice to see three different sizes included in the set. The low cost, when compared to other weights, is mainly down to the fact that they are made using cement, rather than cast iron. Coated in durable plastic ensures they won’t do too much damage when dropped but this mean they don’t feel as nice or solid in your hands as the iron models.

If are you are new to resistance training or weight training and want a cost effective way to get started then this is a good option. Without wishing to sound sexist, it appears this set has been designed with women trainers in mind, judging by the promotional materials and appearance of the weights. However, men new to working out, who are comfortable in their manliness can get a great bargain here and start their body transformation for less than the price of one month’s gym membership.

Our Verdict: Great for those new to working out but probably not a good long term investment.

To get the full details of this product and the latest pricing information click here now.

Kathy Smith’s Kettlebell Solution

This is another beginner’s kettlebell set that has everything that the home trainer might need to get started. Out of the box there is a three and a five pound kettlebell and an instructional wall chart as well as a fitness DVD by Kathy Smith. It is fair to say this set is for women new to the world of exercise and fitness or at least resistance training. The lightness of the weights means you are going to outgrow them pretty soon if you follow a good routine. Due to the very low cost they are a great way to see if kettlebell training is for you, but any more than that and you will need to upgrade fairly soon.

They have positive customer reviews on amazon.com which you can read here.

The included Kettlebell Solution Workout DVD covers everything you need to know to get started and is divided into four sections which each target a different part of the body and outcome: upper body, buns and thighs, core and fat burning. If you follow this routine on a regular basis and have 30 minutes to spend on it three of four times a week, there is no reason you won’t see an improvement in muscle tone and some fat loss. This is all dependent on you following a good diet though so don’t expect miracles! The set does include Kathy’s Nutrition Solution Guide to ensure you know what to eat and when in, order to reach your goals.

Our Verdict: Low cost but low weight, this set won’t last you forever but is a great way for the beginner to try their hand at kettlebell training in the comfort of their own home.

To pick up these weights and start getting in shape at home click here now.

The Best Selling Kettlebells Online

The above list are some of the best ways to get into kettlebell training at home, picked from the list of the most popular kettlebells available online. If you want to see the current, full list of best sellers, click here now.

Once you’ve decided this type of training is for you, take a look at these home workout ideas for better kettlebell training:

We hope you found out Ultimate Guide to Kettlebells hopefully and are seriously thinking about incorporating this type of physical training into your home workout routine.

Home Kettlebell Exercises for a Six Pack

September 20, 2012 by Jay 1 Comment

When it comes to getting a toned stomach and that highly coveted look that is the six pack there is a lot of truth to the old adage that a six pack is made in the kitchen and not the gym.

The reason this saying is so true is that unless you have been eating a healthy diet that has helped you lose fat from your stomach (as well as the rest of your body) you will never have visible abdominal muscles. Sure you might have a six pack or even an eight pack hiding down there but unless your body fat is low enough you or anyone else for that matter will never see it.

Don’t Neglect Weight Training if You Want a Sixer

But even if most of the work towards having visible abs is done on the diet side of things you still need to work those core muscles in order to have abdominals that do become visible when your body fat levels are low enough. It is one thing to be skinny but if the muscles aren’t there they won’t show.

Kettlebell Exercises for Developing a Six Pack

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If you read our previous report on why a set of kettlebells is all you need to get in shape at home then you should already be a convert to this effective and dynamic way of training. As these weights are very versatile and can be used for working every part of your body (providing you have a good enough imagination) it should come as no surprise that you can perform a number of ab exercises with a kettlebell. We will now take a look at some of our favourites:

The Windmill

This is a great exercise for working your core mid section which includes the muscles responsible for your six pack.

Stand with your feet about shoulder width apart with the kettllebell between your feet.
Bend down from the waist and grip the weight with one hand and lift it above your head so that the arm holding the weight is vertically straight.
Now touch the inside of your foot with the hand not holding the weight while keeping your legs straight and bending at the waist. Make sure the arm holding the weight remains vertically straight.
Return the to starting position to complete the rep.
Make sure you keep your back flat and not bent or rounded at all times and keep your core muscles tensed.

Kettlebell Swings

These are another great weighted ab exercise that are perfect for those who are sick of crunches and traditional floor-based abdominal exercises.

Stand with your feet shoulder width apart and your toes facing forward.
Bend your knees slightly and with one weight held in both hands swing it between your legs and then out in front of you so that your arms are horizontal.
Use your hips and your waist to swing the weight rather than your arms.
Keep your eyes and head facing forwards and tense your mid section and core muscles to give them a great workout.
Remember to keep your back flat with no rounded or curvature!

Round the Worlds

These kettlebell ab exercises look easy but they require good hand to eye coordination and quick reflexes so take them slowly the first few times!

Stand with your feet shoulder width apart and your toes facing forward.
Hold one weight in both hands and keeping your back straight transfer the weight into one hand.
Then pass the weight behind your back and transfer it into your other hand.
Now move the weight in front of you and pass it to your other hand.
The weight should be moving around you from hand to hand.
Keep your core muscles tight as well as your glutes as you send the weight around the world.
After a few rotations change direction without stopping before switching direction again.

Renegade Rows

“Aren’t rows for your back muscles?” I hear you ask. Well in a sense they are but they are give your core a great workout and hit those ab muscles we are trying to develop from a different angle then they might be used to (depending on your current training).

Get into a push up position but with a kettlebell in each hand between you and the floor.
Keep your shoulders straight and lift one kettlebell up from the ground keeping your arm close to your side.
Return the weight to the starting position and do the same with the other arm.
Do not rotate or twist your torso to ensure your abs get a good workout.
Keep your back straight from toes to head with no bending or rounding.

And there you have it: four great weight ab exercises you can easily perform at home without much space at all. These kettlebell ab exercises show that if you want to shape up at home you can really do it with only a few pieces of equipment that needn’t cost the earth!

If you are yet to pick up a set of kettlebells take a look at our report on the best ‘bells on the market for a great home workout.