Do you ever feel like some days there is just is not enough time in the day? I certainly get days like this! It’s the days like this that it matters more than ever to keep doing your workouts, even if it’s a short but intense workout. Do something to get your body moving, this will give you good blood circulation and keep you burning plenty of calories to reach your desired weight. In this article I am going to share my simple but fast 20 Minute Kettlebell Workout for Weight Loss!
Below you will find a 20 Minute Kettlebell Workout for Weight Loss I do with Kettlebells when I am stretched for time and in a rush. This workout is not super intense but it gets harder as you repeat it, the goal is burning as many calories in as short amount of time as possible and still being able to function for the rest of the day!
Warming Up with Kettlebell
20 Minute Kettlebell Workout for Weight Loss
I hope you’re ready for this workout because it’s fast but builds in intensity.
6-8 Kettlebell Clean and Squat
10 Seconds Rest
10-15 Push-ups
60 Seconds Rest
This workout starts off not too hard but quickly builds in intensity as you repeat the rounds.
This workout targets fitness and working out the full body muscles as fast as possible.
I often go to the gym with friends who will do 1 hour workouts and hardly break a sweat, but I’ll be drenched in sweat in less than 20 minutes from this workout.
If you’re stretched for time and want to burn fast calories, this will get you to that goal fast and easily. Remember to have 25g – 50g of Protein before and after your workout for optimal results.
Tips for Getting Started with Kettlebell Exercises
When you are getting started with kettlebells you will need to either have access to a kettlebell, multiple kettlebells or purchase a kettlebell. When buying a kettlebell here are some quick tips to look out for: Try to avoid the frustrating “smooth gripped” kettlebells and instead aim to get a cast iron, wide handled and powdered finish Kettlebell. This will be the best quality kettlebell. My suggested kettlebell can be found below.
Best Kettlebell for You!
Important Kettlebell Tips to Prevent Injury
Firstly always be careful, if you don’t know the technique for a workout below then ask a gym instructor or YouTube how to complete that exercise with correct form, you don’t want to create a back injury so be careful! At the bottom of this article I have linked videos with all the exercises with correct form.
How to Recover from your Kettlebell Workout
Kettlebell workouts while they do target specific muscle groups, they do tend to workout your entire body. Doing kettlebell workouts will leave you feeling achy and it’s so important that you find the balance in taking time to rest and recover. Personally after I’ve done a good kettlebell workout I am left feeling out of breath, tired and ready for bed. So here are some personal suggestions I use to recover from kettlebell workouts faster and I hope sharing this with you, will help you recover too.
Stretch: When I was younger and worked out I never ever stretch and it never bothered me, but as I reached my thirties I realized how important stretching after my workouts had become. Make sure you stretch the specific muscle groups you worked out at the end of your kettlebell workout, stretching before bed will also help recover these muscles even faster! If you really want to recover faster then stretch before your workout, after your workout and even when you wake up in the morning after a long sleep.
Sauna: If your gym has a sauna, use it for 5-10 minutes after your workout. It’s been proven that sitting in the sauna for 10 minutes twice a week will increase your life expectancy. Sitting or standing in the sauna has an incredible effect on your body, releasing recovery cells which only happens when in extreme climates such as extreme heat or extreme cold, these will repair your muscles that much faster!
Protein powder: Consume 25g – 50g of protein powder 30 minutes before and after your workout. This is possibly one of the most important tips. Protein is a simple food group and protein powder is just you giving your body the nutrition it needs to repair muscles. Kettlebells workouts are extremely calorie consuming, its important you get protein in your body to repair your muscles and burn calories. You wont suddenly become a body builder over night from having some protein powder, it will simply help your muscles have the nutrients to repair.
Sleep 7-8 hours, even if it means you lie in bed awake just make sure you are moving minimally in this time period so your body can work on repairing itself without moving around. Sleep is important and directly correlates to how long you will live! Getting good sleep is important so if you aren’t getting good sleep, go see your local doctor to find out why.
Morning Protein: The following day when you wake up take 25g – 50g of Protein Powder, your body would have used up all your stores for this and it’s a good idea to get more into your stomach fast so it can work on repairing your muscles. Getting enough protein will mean your body will repair faster and you will be able to workout again with no aches or pains.
Creatine: Taking 5g of creatine in some water everyday allows your body to recover faster from workouts and is generally really good for your hydration and health. Tons of science to back this up too!
Go for a walk! Sounds crazy right? Your legs are going to be aching! Well going for a 20 minute walk will get the blood flowing around your body to the muscles which are sore. Even if it hurts to walk, still do it and you will definitely recover faster.
Rest Days: No more than two days off. We often get so achy from the gym we feel like we need to take a whole week off the gym to recover, the simple fact is we don’t. Being a little bit achy is fine and natural, going for another workout at a slightly lower effort level will help your body recover even faster, sounds counter intuitive but it works!
Kettlebells, Protein and Creatine: Buyer’s Guide
Over the years I have tried around 40 different brands for protein powders, gym supplements and gym equipment. I’ve come to see that quality is the most important thing to me, which is why I now exclusively get my products from Onnit. My suggestions for Kettlebells, Protein Powder and Creatine are below:
Kettlebells
Kettlebells
High Quality Kettlebell designed by experts.
Powdered grip finish.
Perfect balance.
Protein Powder
Protein Powder
Different Flavors.
Grass-fed high quality protein.
Whey Isolate.
Creatine
Creatine
Creatine is the best nutrition supplement.
Supports recovery.
Improves workouts
Correct Form when Exercising with Kettlebells
As I mentioned in a previous section its vitally important you are being careful when working out with kettlebells, make sure you know the correct form of an exercise and you stop to evaluate if you ever get a slight muscle twinge. When I started with kettlebells my lower back would often twinge and it was because I wasn’t bending my legs enough in exercises, it took me taking a moment to pause and evaluate to find the problem.
If you need to work on your coordination when using kettlebells, I have designed a really good workout routine with kettlebells to improve your hand-eye coordination. For kettlebell beginners, it’s definitely worth checking out. Kettlebell Coordination Workout.
Kettlebell Exercise Video Vault – Learn Correct Form
Completing kettlebell exercises with good form can be really difficult to both do and explain through written word. Understanding good form for kettlebell exercises is best explained through video, so I have spent the time researching and finding the best videos which you will find below.
The videos show the correct form for each exercise mentioned throughout this article:
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