Kettlebell routine calories burned, dance workout videos for beginners - Test Out

Ok, so people have been making wild claims about how many calories per hour you can burn with kettlebell  training. But recently ACE (The American Council on Exercise) was so concerned about these claims, they decided to do a study on the calorie burn of kettlebell training. Researchers credit the brisk calorie burning to the fact that the kettlebell snatch workout is a total-body movement that is also done very quickly due to the interval-training format. So you take the my absolute favorite fat loss movement (the kettlebell swing) and you increase the range of motion and make it even more work, and what you get is literally the proven most intense calorie burning workout there is. This is a private group for people to connect and discuss habit-based fat loss, and kettlebell, barbell, and bodyweight fat loss workouts. If you've eyed a cast-iron kettlebell at your gym and couldn't imagine a use for it beyond doorstop, keep reading. Hold the kettlebell with both hands in front of your torso and stand with your feet hip-width apart. Take the kettlebell in your right hand, squat slightly, and bend forward from the hips until your torso is almost parallel with the floor. Lie faceup on the floor, legs straight, holding the kettlebell in your right hand straight above your shoulder .
Stand with your feet hip-width apart and hold the kettlebell with both hands in front of your chest, elbows bent and close to your body . This kick-ass kettlebell program packs endurance, strength and fat burning into one intense 20-minute routine.
In looks alone, kettlebells seem as dated as the handlebar mustaches worn by the strongmen who tossed them around in sideshow acts of yore.

Yet a funny thing happened on the way to obscurity: Kettlebells made a dramatic comeback, not just as a strength builder but also as a tool for cutting up. Oxygen sought out leading kettlebell expert Alex Isaly to construct a killer routine exclusively for our readers.
With nothing more than a light-to-moderately weighted kettlebell (5 to 15 pounds), a floor mat and your mettle, you can burn up to 400 calories and engage all the major muscles of your body in a mere 20 minutes. Set: Raise the kettlebell up over your left shoulder with your arm straight and your wrist, elbow and shoulder stacked.
As a gym-goer, you’re surely familiar with dumbbells but might be less so with kettlebells. Researchers found that people who did 20-minute kettlebell workouts torched almost 300 calories—and that's just for starters. Personal trainers now tout today’s sleek colorful kettlebells as a fast route to a tight and toned physique, and plenty of scientific research lends support to the ultimate effectiveness of kettlebell training.
Isaly’s workout is designed for efficiency and intensity, blending kettlebell moves with plyometrics and high-intensity intervals to burn fat and build strength. Do this program two to four times a week or every once in a while as a change-up to your current routine. Swing the kettlebell down and through your legs, keeping your back straight and your abs tight.
Push through your heels, drive your hips forward and swing the kettlebell forward and up to shoulder height as you step your left foot back to the start.
When your quads are parallel to the floor (or as deep as you can go), push through your heels to return to the standing position, simultaneously curling the kettlebell toward your right shoulder.

When you factor in the muscle-sculpting impact (the calories burned after you exercise as your body repairs its muscle fibers), the total expenditure could increase by up to 50 percent. Keep your torso still as you pull the kettlebell to the side of your chest, elbow close to your side . Rotate your chest to the left and look up at the kettlebell as you try to touch your right hand to your right foot . For instance, studies conducted at the University of Wisconsin-LaCrosse found that kettlebell training burned up to 20 calories a minute. Stand up and curl the kettlebell toward your left shoulder, keeping your wrist tight and straight. While dumbbells put equal weight on either side of your hand, kettlebells center the weight at one end of the implement.
As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs .
A kettlebell may take some getting used to, but it can provide unique angles of resistance not possible with traditional dumbbells.

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