Wouldn’t it be nice if you could burn more calories in a simple, quick and easy move? In this busy life, simple is good! I’ve recently discovered that two basic moves could actually prove quite effective in burning a lot of calories along with providing you cardio and strength training all at once! Obviously we had to try it. Trust me, it felt great! Not to mention that it burns up to 350 calories in just 30 minutes! Also read: Your Guide To Getting The Correct Posture I’m sure you’re excited to know what this magical thing that burns so many calories effectively is – it’s the kettlebell! The two moves that can guarantee you to torch calories are the kettlebell swing and the kettlebell sumo deadlift. Three 10-minute sets with a three minute break between each set is all you need to do. So pick up your kettlebell (or a dumbbell) and get started!
If you’re new to a kettlebell workout, consider taking up a class or a training session to master the basics first, and start with a 10-pound weight (or less). For this move, hold the kettlebell firmly with both hands and stand with your feet shoulder-width apart. Swing the kettlebell between your legs while bending a little (as if you’re trying to hit your butt with it, but don’t end up hitting yourself really). Keep your weight on the heels while you do this. As soon as you swing it all the way back, thrust your hips forward, straighten your knees and squeeze in your gluteal muscles while swinging the kettlebell back through your legs and up in front of you at your chest height. Then swiftly bring the kettlebell back down (with a little bit of help from gravity) and swing it back between your legs. You must keep your arms, elbows and wrists straight throughout the exercise. Also read: 5 Exercises That Are Harmful For Your Health
Kettlebell sumo deadlift:
For this workout too, you must stand straight with your feet shoulder-width apart. Point your toes at a 45 degree angle outwards. Place the kettlebell right in front of you; probably an inch or two away from the exact midpoint of the space between your feet. Bend to clasp the handle of your kettlebell firmly in an overhand grip. Do not arch your back while bending; you must bend your knees and go down as if squatting; while keeping your back straight (a slight slant wouldn’t hurt but do not arch your spine). Apply pressure on your heels and keeping them firm, push yourself up and stand straight. Your arms must be extended straight. Also read: Exercises for lean and sexy legs And that’s about it! Practise these two moves for an hour every day and see the difference. For starters, three continuous 10-minute sets of 10 kettlebell swings; followed by three 10-minute sets of 10 kettlebell sumo deadlifts. You’ll definitely break a sweat but since you have only two moves to concentrate on, you can easily zone out, pump up your music speakers and torch those calories before you know it!