- Why More Women Should Use Kettlebells
- 5 Benefits Of Kettlebell Workouts For Women
- Best Kettlebell Weight For Women
- 7 Best Kettlebell Exercises For Women
- How Often Should Women Workout With Kettlebells?
- 3 Kettlebell Workouts For Women
- How Kettlebells Work?
- Beginner’s Kettlebell Weight Chart
- 15 Best Kettlebell Exercises For Women
- 1. Two-Handed Kettlebell Swing
- 2. One-Handed Kettlebell Swing
- 3. Two Arm Kettlebell Row
- 4. Kettlebell Figure 8
- 5. Kettlebell High Pull
- 6. Kettlebell Double Front Squat
- 7. Kettlebell Lunge Loop
- 8. Kettlebell Russian Twist
- 9. Kettlebell Goblet Squat
- 10. Kettlebell Windmill
- 11. Kettlebell Push-up
- 12. Kettlebell One Arm Row
- 13. Kettlebell Goblet Lunge
- 14. Kettlebell Hip Halo
- 15. Kettlebell Plank With Row
- Benefits Of Kettlebell Workouts
- 2. Forward Lunge
- 3. Alternating Lateral Lunge
- 4. Step-Up
- Kettlebell Exercises for Hamstrings
- 2. Kettlebell Swing
- 3. Weighted Bridge
- 4. Deadlift
- Kettlebell Workout for Women
- Kettlebell Deadlift
- Kettlebell Swing
- Goblet Squat
- Kettlebell Press
- Kettlebell Row
- Russian Twist
- “I don’t want to get bulky”
- Better Results, Less Time and Equipment
- Functional Fitness:
- Healthy Joints:
- Kettlebell training promotes the development of lean muscle and strength while revving up the metabolism. For women looking to get lean while torching away stubborn body fat, kettlebell training is the ideal exercise solution.
- Once you are ready, give this workout a try.
- Kettlebell Training: A Great Way to Perfect Your Body
- Best Beginner Female Kettlebell Workouts
- The Kettlebell Workout for Women
- Easy workout to do at home
- 1. Take the stairs
- 2. Commercial break wall sits
- 3. At-home circuit training
- 4. Chair dips
- 5. Morning stretches
Why More Women Should Use Kettlebells
More and more ladies are discovering the benefits of effective kettlebell workouts. There are a number of reasons why kettlebells are an excellent choice for women who wish to tone their body and remove unsightly body fat.
Men have always been drawn to resistance based training using Dumbbells, Barbells and weight training machines. Men naturally have more upper body strength than women and so find training the upper body easier and more intuitive.
Women on the other hand tend to steer clear of the weight section down the gym and opt for more aerobic training options like running, spin classes and Zumba style dance classes.
There are a number of reasons however why Women should be spending more time performing resistance based workouts and using a kettlebell is a great choice providing you progress slowly and receive some expert tuition.
5 Benefits Of Kettlebell Workouts For Women
1 Conditions muscle but won’t beef you up
Effective kettlebell workouts for women are very dynamic and cardiovascular in nature. Although the resistance element of kettlebell training will condition existing muscles it will not cause a huge amount of hypertrophy or muscle growth.
Great news for women who wish to add muscle tone without the bulk
Plus ladies, you don’t have to worry about looking like a bodybuilder, women have 100 times less Testosterone, the male growth hormone, so it is very difficult for women to put on too much muscle.
2 Full body workouts get more fat burning
If you have received a correctly designed kettlebell workout then your exercises are going to consist of full body, compound movements, that target almost every muscle in the body.
The more muscles that are targeted at one time the more energy you will require and the more fat you will burn.
3 Super quick workouts for busy mom’s
As mentioned above, kettlebell workouts target a lot of muscles in one go so you don’t waste time having to target separate areas of the body individually.
You will find that these full body workouts are hard work from the beginning, using lots of energy in one go is tiring but also very time efficient.
Be sure to use the correct kettlebell exercises, kettlebells should not be used the same as a dumbbell
If you use the correct exercises, as listed below, then you’ll only need to workout with kettlebells for less than 15 minutes per day.
4 Kettlebells target the hips, butt, thighs and waist
Unfortunately you can’t just focus on a particular part of the body and reduce fat in that area, sorry!
However, by targeting the really important larger muscles including the hips, glutes, and quads you will increase your body’s metabolic rate. The more muscle tone you have in your body the more energy the muscles require at rest and so the more fat you burn just in daily life.
Kettlebell exercises like the swing hit all those important muscle groups in one fluid movement, ramping up your metabolic rate
5 Kettlebell workouts for women are addictive
Not every person enjoys exercise and women are no exception. Kettlebells offer an exciting dimension to a fitness routine that can become very addictive.
Learning to train correctly with kettlebells takes skill, time and dedication. Often women get wrapped up in the intricacies of kettlebell training and forget that they are even working out.
In my personal experience I have found more women seem to stick to a kettlebell program than men. Just as an exercise like running is totally mindless (which some people do enjoy) kettlebell training takes focus and understanding.
Best Kettlebell Weight For Women
Ladies, you are stronger than you think you are.
Women carry children with one arm, drag large suitcases through airports and have lots of natural strength in the legs and buttocks.
Women are strong and should lift heavier weights
One of the largest misconceptions is that women should be using small 3lb weights to avoid bulking up. As mentioned earlier, women have very little growth hormone so bulking up will not be a problem.
When you perform kettlebell exercises correctly you use your whole body, you drive with your hips and legs, you burn a lot of calories and use 100’s of muscles at once. You need to lift heavier weights to activate all these muscles.
Here are the kettlebell weights that I use with all my female clients as well as in my kettlebell classes:
- 8kg / 15lbs – Starting weight (I have never had a client who can’t start on this weight)
- 12kg / 25lbs – Athletic women will progress to this weight within 6 weeks, especially for Two handed swings
- 16kg / 35lbs – Stronger women will be using this weight for many two handed exercises within 6 months
Related: Complete Guide to Buying Kettlebells and 7 Types to Avoid
7 Best Kettlebell Exercises For Women
I’ve listed below the kettlebell exercises that women will get the most benefits from. There are in order of importance so start at the top and work your way down.
1 Kettlebell Single Arm Deadlift
Kettlebell Single Arm Deadlift
Muscles Used: Glutes, Hamstrings, Quads, Hips, Core, Back
Why it’s important: The one exercise that all women should focus on. The single arm deadlift sends the focus right to the back of your body and into the glutes. For a strong, lifted and stunning backside this is the exercise to work on.
The single arm deadlift will also raise your heart rate and burn a lot of calories for you. Don’t be afraid to increase the weight here once you have mastered the technique.
I’ve had ladies lifting a 32kg kettlebell with this exercise.
Related: 7 Best Glute Exercises Using Kettlebells
Watch the video of the Kettlebell Single Arm Deadlift below:
2 Kettlebell Single Leg Deadlift
Kettlebell Single Leg Deadlift
Muscles Used: Glutes, Hamstrings, Hips, Core (front and back)
Why it’s important: The body connects the legs and hips with the shoulders and arms via the core muscles. The single leg deadlift works hard into the core muscles connecting the shoulder with the opposite hip via the cross body sling system.
Mastering the single leg deadlift will not only give you a stunning torso but also protect your spine from future exercise injury. Oh, and it’s a great exercise for conditioning the hips, glutes and hamstrings too!
Related: Complete guide to the single leg deadlift exercise
Watch a video of the Kettlebell Single Leg Deadlift below:
3 Kettlebell Swing
Kettlebell Swing Two Hands
Muscles Used: Glutes, Hamstrings, Hips, Quads, Core, Back
Why it’s important: Once you have mastered the two exercises above then this is where the fun will really start. Kettlebell swings will quickly become your number one fat burning exercise.
Not only do kettlebell swings hit over 600 muscles in the body but they are also very cardiovascular. Get ready for a cardio, strength, and super fun exercise all rolled into one.
Learn more: 4 steps to master the kettlebell swing for beginners
Watch the video of the Kettlebell Swing below:
4 Kettlebell Turkish Get Up
Kettlebell Turkish Get Up Exercise
Muscles Used: Glutes, Hamstrings, Hips, Quads, Core, Triceps
Why it’s important: The Turkish Get Up is a big fully body exercise that not only works deep into your core muscles but also improves your joint mobility too. If ever you feel stiff or tight then the Get Up will certainly help.
The Get Up is a beautiful movement that can be savoured and enjoyed from start to finish. Invest time into the Get Up and your body will thank you for it.
Discover more: Ultimate guide to the kettlebell turkish get up
Watch the video of the Turkish Get Up below:
5 Kettlebell Row
Kettlebell Regular Row Exercise
Muscles Used: Glutes, Hamstrings, Hips, Quads, Core, Shoulders, Back, Biceps
Why it’s important: The row is a crucial exercise that will focus into the back as well as the rear of the shoulders. Performing the row standing as demonstrated below also works into the legs and core too.
The row exercise will help pull your shoulders back and improve the appearance of the chest. It is also great for counteracting all that sitting that so many of us have to do each day.
Learn more: 6 kettlebell row variations you need to know
Watch the video of the Kettlebell Row below:
6 Kettlebell Thruster
Kettlebell Thruster Exercise
Muscles Used: Glutes, Hamstrings, Hips, Quads, Core, Triceps
Why it’s important: There are not many muscles left untouched by the Squat and Press. You can perform the exercise either with one hand and change after a certain amount of repetitions or use two hands.
One of the biggest mistakes made with this exercise is not squatting deep enough. Work hard to get your thighs down to level with the floor for an added glute activation bonus.
Related: Master the Kettlebell Thruster the Ultimate Full Body Exercise
Watch the video of the kettlebell thruster below:
7 Kettlebell Side Lunge
Kettlebell Side Lunge Exercise
Muscles Used: Glutes, Hamstrings, Hips, Quads, Core
Why it’s important: The side lunge will not only open up your hips but also condition great legs and a lifted backside. The deeper you can perform the side lunge the better but you should start off steady and work on getting deeper and deeper into the movement with every repetition.
Related: 16 Kettlebell Lunge Variations from Beginner to Pro
Watch the video of the Side Lunge below:
8 Bonus: Push Ups
Bodyweight Push Ups Exercise
Muscles Used: Glutes, Core, Chest, Triceps
Why it’s important: Men have a naturally stronger upper body than women which usually results in them avoiding the Push Up. If you want to firm up your chest, core and backs of the arms then Push Ups are very important.
If you struggle with full push ups then increase the elevation of your hands to a table. Once you can perform 10 repetitions lower your hands to a bench, then finally the floor.
Related: 13 bodyweight exercises you should use with your kettlebell workouts
How Often Should Women Workout With Kettlebells?
How often you workout will depend on how quickly you recover from your last workout. Following each workout your body needs time to repair the tissue damage and restore balance or homeostasis.
Failure to rest long enough between workouts will result in over fatigue, possible injury and an inability for your muscles to increase in size and shape.
Ladies naturally recover from exercise quicker than men. Men can be sore for up to 72 hours following a workout whereas women are usually sore for 24 hours only.
However, your body’s ability to recover from exercise is affected by more than just your gender.
- Quality of Nutrition
- Workout intensity
- Daily activity
- Athletic experience
All these factors will effect how quickly you recover from your last workout.
So ultimately you need to listen to your body and if you feel tired or demotivated then take an extra days rest.
As a general guide aim for shorter workouts (see workouts below) but more often, 4-5 workouts per week is a good start.
If you feel you can handle more then get outside and cycle, walk, swim and just stay active.
Remember the old story of the “tortoise and the hare”, the tortoise takes his time and eventually wins the race beating the impatient hare.
You should also think of exercise long term. Be consistent. Practice workouts rather than forcing workouts.
3 Kettlebell Workouts For Women
Here are 3 workouts to get you started.
Progress slowly, if you feel sore after the workout take a day off.
Aim for 4-5 workouts per week.
Start with workout 1 and don’t move onto workout 2 until you can complete 3 circuits comfortably.
Workout 1 – Beginner Kettlebell Workout for Women
- Kettlebell Single Arm Deadlift – 12 reps each side
- Kettlebell Squat and Press – 12 reps (6 each side or 12 holding the kettlebell in both hands)
- Kettlebell Row – 12 reps each side
- Push Ups – 12 reps (use a table, stair, bench if you need to make it easier)
- Rest 60 seconds and repeat total of 3 rounds
If the Squat and Press is too much then just perform squats without the press. Remember to focus on technique and on the depth of the squat.
Workout 2 – Kettlebell Core Conditioner for Women
- Kettlebell Single Leg Deadlift – 6 reps each side
- Kettlebell Side Lunge – 6 reps each side
- Kettlebell Squat and Press – 12 reps (6 each side or 12 holding the kettlebell in both hands)
- Kettlebell Turkish Get Up – 3 each side
- Rest 60 seconds and repeat total of 3 rounds
This workout is a lot more technical than the first one. There are more demands on the core muscles, balance and technique. Take your time and get the exercises right.
Workout 3 – Full Body Kettlebell Tone and Fat Attack
- Kettlebell Turkish Get Up – 3 reps each side
- Kettlebell Swing – 20 reps
- Kettlebell Side Lunge – 8 reps each side
- Kettlebell Squat and Press – 10 reps each side
- High Knees – 50 reps (run on the spot lifting your knees up high, count just one leg)
- Rest 60 seconds and repeat total of 3 rounds
Now we really start to get that heart rate up. Enjoy!
Kettlebells are a great choice for women and highly effective. Moving away from cardio based workouts and onto resistance based workouts will have a huge impact on the female body.
If you are not getting the results you want from your current workouts then kettlebell training could be the answer.
I’ve personally seen kettlebell training change women’s attitudes towards weight training and completely reshape the way they look.
If you would like to take your body and training to the next level and add a new dimension of skill and fun then I highly recommend you get started today.
Best of luck and take care, Greg
Are you a woman who loves kettlebells? Let me know in the comments below…
When it comes to workout equipment, your options may seem endless. Most gyms are a gold mine of weight machines, dumbbells, cardio machines, and smaller (yet still mighty) things like resistance bands. Recently, you may have noticed more gyms and fitness pros pulling out the kettlebells, those ball-shaped weights with a big handle on top. While they can look a little intimidating if you’ve never used one before, kettlebells are actually great tools for getting a total-body workout.
Quick lesson on the lingo: The “ball” refers to the heavy sphere at the bottom of the kettlebell, and the handle is the part attached to it. The handle is also referred to as the “horns,” and can be gripped at the top, on the sides, or near the base where it meets the ball.
So why should you even bother picking these up over other your standard dumbbells? “Kettlebells are versatile, portable, and taxing on the entire body during most movements and movement patterns,” Lacee Lazoff, a trainer at the Fhitting Room in New York City, tells SELF. “Just holding a heavy bell at the chest is an effective way to strengthen the core, back, arms, and shoulders. I have two 12-kilogram bells at home and often challenge myself to move with them for 20-plus minutes on days when I’m not able to fit in a gym workout.” Although in many exercises dumbbells and kettlebells are somewhat interchangeable, the handle and ball allow for a swinging motion that dumbbells just can’t match. When you hold the kettlebell with the ball up, there’s also a stability because the ball wants to fall one way or the other, and your body has to work to resist that movement.
To take full advantage of the kettlebell, we asked Lazoff to put together a quick and effective workout routine you can do with just one of these weights. The workout below will take around 20 minutes to complete (more if you choose to add more rest in between circuits) and works your entire body. If you’ve never used a kettlebell before, Lazoff suggests starting light and slow, focusing on proper form first and foremost.
“This workout is focused on total-body movements in functional patterns (aka ways in which we as humans move every day),” Lazoff says. “I created short intervals with various movements in sequences to keep the body moving, increase heart rate, and balance upper- and lower-body work.” Lazoff adds that moving with a kettlebell continuously for a few minutes at a time requires both cardio endurance and strength. By stringing kettlebell moves together into an interval workout (like the one below), you can keep your heart rate high and get the most out of a shorter workout.
You’ll notice that there are some bodyweight-only moves peppered into this workout. Lazoff explains that she did this to give your grip, forearms, core, and shoulders a slight break from the weights. Trust us, you’ll be grateful for the chance to put the weight down every now and then.
The workout is also focused on time instead of rep counts. Lazoff, who demonstrates the moves below, says this makes it easier to focus on quality versus quantity.
Here’s how the workout is set up:
- Kettlebell Swing — 30 seconds
- Forearm Plank — 30 seconds
- Jump Squat to Reverse Lunge (bodyweight) — 30 seconds
- Do three times.
- Squat With 3-Second Hold — 30 seconds
- Push Press — 30 seconds
- Thruster — 30 seconds
- Do three times.
- Dead Clean — 30 seconds right side
- Lateral Lunge — 30 seconds right side
- Bent-Over Row — 30 seconds right side
- Dead Clean — 30 seconds left side
- Lateral Lunge — 30 seconds left side
- Bent-Over Row — 30 seconds left side
- Do two times.
- Kneeling Halod With Twist — 30 seconds
- Around the World Lunge — 30 seconds
- Walking Push-up — 30 seconds
- Do three times.
Take anywhere from 30 seconds to two minutes to rest in between each circuit.
Here’s how to do each move:
Train right: “It’s important to always hold a neutral spine, brace through the torso, and to control the path of the kettlebell,” she says. “As kettlebells get heavier and heavier, they want to pull you forward and down. The kettlebell should pass through your legs at about knee height when done properly.” To make that happen, keep your core tight—like you’re about to get hit in the gut—throughout the entire exercise and don’t send your butt back behind you until the kettlebell lowers close to your body. Think: tight and controlled, always.
3. Bending over to unrack and rack the bell
Similarly, when women pick up and put down (in exercise speak: unrack and rack, respectively), a lot fall prey to the thinking, “This isn’t actually part of my workout.” But it so is. Picking up bells and carrying them across the gym floor is an exercise in itself, and if you just hunch over and sling them up, you can overly stress the spine and surrounding muscles.
Train right: “For any load, the best way to pick it up is to keep it directly in line with your body’s center of mass, which usually means keeping it in line with the feet,” Swisher says. “For any overhead or upper-body exercise, it’s a good idea to squat down and pick up the kettlebell between your feet and raise it as close to your body as possible. Lower it the same way. For an exercise like a kettlebell swing, place the bell a foot or two in front of you and from a squat stance with a tight midsection and shoulder blades pulled back, bend down to grasp the handle and swing it back between the legs to begin the first rep. Place the kettlebell back on the ground in the same position after finishing the last rep or simply stand up holding the kettlebell at your waist and lower down in a squat to the floor.”
4. Performing too many reps with not enough rest
High-intensity intervals are great, but when it comes to kettlebells, pushing yourself to the edge has one huge downside: When muscle fatigue builds up, form breaks. It’s no fault of the exerciser. It’s just how physiology works, Swisher says. So, if you’re trying to perform balls-to-the wall intervals or AMRAPs (as many reps as possible) with kettlebell swings, chances are that after enough reps you will start to make the above technique mistakes—no matter how excellent your form was on rep number one.
Train right: If you’re vying for strength gains, go ahead and give yourself a full two minutes of rest between sets, Smith says. If you’re more interested in conditioning and burning calories, and therefore, continually moving without rest, it’s important to stop your sets as soon as you feel your power levels dip—before bad form has a chance to really set in. “It’s important to listen to your body,” she says.
5. Wearing cushy running shoes
Save your running shoes for running. “Pushing into a mushy surface greatly reduces the force transfer; therefore, cushioned, squishy shoes or those with air in the soles are not ideal for performing exercises such as squats, swings, and other moves that require pushing forcefully through the foot,” Swisher says. Meanwhile, the higher your foot is from the floor when kettlebell training, the greater your chances of rolling an ankle.
Train right: “For whole-body movements done from a standing position, footwear should have a solid, firm sole,” she says. “Weightlifting shoes typically have a solid heel, which provides a stable base to allow for very efficient transfer of force. If you don’t want to spring for lifting shoes, pick a low-profile running shoe with a totally solid sole and not a ton of cushioning.”
6. Jumping right into fast, complex moves
“Too often people go on YouTube and see kettlebell exercises that look fun or crazy and they start with them. That’s when injuries happen,” Smith says. “Even the windmill. A lot of women want to start with it because it looks pretty and beginner-friendly, but it’s actually a level-two exercise—not something to start with.”
Train right: One of the best starting places for kettlebell newbs is the two-arm kettlebell deadlift. “Master the hip hinge before you perform it at high speeds with the two-handed kettlebell swing,” she says, noting that it’s also important to practice single-arm KB deadlifts before attempting one-handed swings. From there, you can slowly build to take on other more complicated hip-driven movements such as cleans, snatches, and get-ups.
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15 Kettlebell Workouts For Women To Get A Strong And Toned Body Charushila Biswas Hyderabd040-395603080 February 13, 2019
Strengthening, toning, conditioning – kettlebell exercises do it all for you. So, it’s no surprise that kettlebells are the go-to full-body workout tools for most trainers. They come in a wide range of weights (8-32 kg), and you can start at the lowest and go up as you advance. Aim for at least 3 sets of 15-20 reps with good form to get an enviable body and enhance your fitness levels. So, no more daydreaming, no more “someday.” Start TODAY by doing these 15 effective kettlebell workouts. Swipe up!
Oh, before we get started with the workouts, here are a few basics about kettlebell exercises.
How Kettlebells Work?
The main exercises revolve around 3-4 main movements – swinging, holding it with two hands/palms, holding it in one hand, and the most difficult one – snatch.
Just like you use a dumbbell/barbell/medicine ball, you will use kettlebells with various exercises, which will help work on the deeper muscles, thereby giving your body strength and definition. But what is the correct kettlebell weight for you? Find out from the following table.
Beginner’s Kettlebell Weight Chart
|Physical Condition||Kettlebell Size|
|Sedentary and out of shape||6 kg/15 lb|
|Moderately active||8 kg/18 lb|
|Good fitness level||12 kg/26 lb|
As you get more acquainted with the exercises and become more active, move up to higher weights. Now, let us begin with the exercises. Scroll down.
15 Best Kettlebell Exercises For Women
1. Two-Handed Kettlebell Swing
Target – Hips, thighs, arms, shoulders, and core.
How To Do It
- Hold a wide handle kettlebell with both your hands.
- Stand straight with your legs shoulder-width apart.
- Roll your shoulders back, engage your core, look ahead, and swing and lift the kettlebell in front of you (keep your hands straight) to gain momentum.
- Bend your knees a little, and assuming your hips as the fulcrum, bend your upper body (do not squat). Swing the kettlebell between your legs and back up. Get back to the standing position when you swing the kettlebell up.
Sets And Reps
3 sets of 15 reps
2. One-Handed Kettlebell Swing
Target – Shoulders, glutes, thighs, arms, and core.
- Grab a curved handle kettlebell with your right hand.
- Stand straight with your feet wider than shoulder-width apart. Keep your left hand close to your body.
- Like the two-handed kettlebell swing, swing the kettlebell up to gain momentum.
- Bend your knees and get into a half-sit position. Bend your upper body (assume the hips as the fulcrum), and swing the kettlebell between your legs.
- Swing it back up as you go back to the standing position.
- Do it with the other hand too.
2 sets of 10 reps
3. Two Arm Kettlebell Row
Target – Biceps, deltoids, wrist flexors, and chest.
- Grab a wide handle kettlebell with both your hands. Stand straight with your feet shoulder-width apart, roll your shoulders back, and look ahead.
- Flex your knees a little and bend your upper body forward. Keep your arms extended.
- Keep your upper and lower body stationary, flex your elbows, and bring your hands up until the handle of the kettlebell is close to your upper ab.
- Hold it in that position for a moment and then release the pose by lowering it back to the starting position.
3 sets of 10 reps
4. Kettlebell Figure 8
Target – Biceps, glutes, abs, back, quads, hamstrings, adductor, and chest.
- Stand straight with your feet shoulder-width apart.
- Flex your knees and assume a half-sit pose (do not push your hips out like squatting). Keep your back straight, chest out, and shoulders rolled back.
- Grab the handle of the kettlebell with the left hand and pass it around the outside of your left leg.
- When it reaches the back of your left leg, pass the kettlebell to your right hand.
- Pass it around the outside of your right leg. When it reaches the back of your right leg, pass the kettlebell to your left hand.
3 sets of 12 reps
5. Kettlebell High Pull
Target – Biceps, triceps, wrist flexors, shoulders, back, glutes, quads, and hamstrings.
- Stand straight with your feet shoulder-width apart, chest out, and core engaged.
- Flex your knees and assume a quarter squat pose.
- Keeping your back straight, grab the kettlebell with one hand.
- Lift it, swing it between your legs to gain momentum, and without bending your wrists or elbows, do a kettlebell swing and lift it.
- Right when it reaches the top, flex your elbow and pull it straight back.
- Push your elbow out and get back to the quarter squat pose and swing the kettlebell between your legs.
- Do it with the other hand as well.
2 sets of 15 reps
6. Kettlebell Double Front Squat
Target – Glutes, lower back, abs, biceps, quads, and hamstrings.
- Keep two wide handle kettlebells in front of you.
- Stand straight with your feet shoulder-width apart, chest out, and shoulders rolled back.
- Hinge your hips back. Keep your knees flexed and open, and feet flat on the ground. Grab the handle of each kettlebell in each hand.
- Engage your core and lift the kettlebells off the ground. Swing them between your legs to gain momentum, and then swing them up. Come to a standing position, with your elbows fully flexed, fists facing each other, each kettlebell on the outside of each hand, and elbows pointing toward the floor.
- Push them open and start squatting. Breathe in while you assume a full squat pose.
- Exhale and get back up.
3 sets of 12 reps
Tip: After completing the set when you keep the kettlebells down, make sure your elbows are touching the inside of your knees.
7. Kettlebell Lunge Loop
Target – Quads, hamstrings, glutes, shoulders, and core.
- Hold a kettlebell in your right hand, stand straight with your feet hip-width apart.
- Put your left leg forward, flex both your knees, and keeping your upper body straight, go down until your right knee almost touches the floor. As you do this, bring the kettlebell underneath your left thigh and pass it over to your left hand.
- Get back up and step back to your starting position.
- Put your right foot forward, lunge, and bring the kettlebell underneath your right thigh and pass it on to your right hand.
2 sets of 12 reps
8. Kettlebell Russian Twist
Target – Abs, obliques, lats, and hip flexors.
- Sit on the floor, flex your knees, and keep your heels on the floor. Lean back a little and keep your core engaged.
- Grab a wide handle kettlebell with both your hands and bring the kettlebell close to your chest, and elbows close to your rib cage and pointing down.
- Twist to your left and right, keeping your elbows close to your rib cage.
3 sets of 20 reps
9. Kettlebell Goblet Squat
Target – Glutes, quads, hamstrings, calves, and core.
- Stand straight with your legs shoulder-width apart, and toes pointing out at 45 degrees.
- Flex your knees, keeping your spine straight, and hinge your hips back. Extend your arms, and grab the kettlebell with both your hands. Lift it off the ground, swing it between your legs, and bring it up close to your chest. Keep your elbows flexed and pointed toward the floor.
- Push your hips out, flex your knees, and squat. Make sure your weight is on your heels, and your knees are not overshooting your toes.
- Count to 5 and then get back up.
3 sets of 12 reps
10. Kettlebell Windmill
Target – Glutes, lower back, obliques, abductors, hip flexors, shoulders, quads, hamstrings, and biceps.
- Stand straight with your legs hip-width apart.
- Turn the left foot out and make sure you are in an “L” position. Push your hips out on your right side.
- Pick up the kettlebell with your right hand, extend your right hand above your head, and keep your wrist neutral. Keep your left palm open and against the left inner thigh.
- Turn your head and look up at the kettlebell on your right.
- Slide down on your left side until your left hand reaches your left heel. Keep both your legs straight.
- Slide back up to the starting position.
- Do this on the other side as well.
3 sets of 8 reps
11. Kettlebell Push-up
Target – Chest, shoulders, biceps, and abs.
- Get into a knee push-up position and place one hand on the handle of the kettlebell and the other on the floor.
- Inhale, and lower your body to the floor.
- Breathe out and push back up.
- To increase the intensity, get into a regular push-up position and repeat the same.
3 sets of 10
12. Kettlebell One Arm Row
Target – Biceps, triceps, shoulders, lats, and chest.
- Stand straight with your spine erect. Step forward with your left leg (use the left leg as a bench), and place your left elbow on the left thigh.
- Place the kettlebell near the left foot.
- Bend over and grab the kettlebell with your right hand.
- Pull the kettlebell up toward your abs, keep your elbows close to your body, and draw them back and out.
- Lower the kettlebell in the same straight line and bring it back to the starting position. Do not keep it on the floor before completing one set.
3 sets of 12 reps
13. Kettlebell Goblet Lunge
Target – Quads, hamstrings, calves, adductors, and shoulders.
- Grab a wide handle kettlebell with both your hands. Keep your chest out, shoulders rolled back, and elbows close to the rib cage and pointing down. Your legs should be hip-width apart.
- Put your left leg forward, flex both your knees, and lower your body until your right leg is very close to the floor. Make sure your left femur and shin are at 90 degrees to each other.
- Hold this pose for a second and then push your body up and put your left leg beside your right.
- Do the same with right leg as well.
3 sets of 10 reps
14. Kettlebell Hip Halo
Target – Glutes, back, arms, shoulders, and core.
- Stand straight with your legs hip-width apart.
- Grab a kettlebell with both your hands, roll back your shoulders, and engage your core. Position your kettlebell near your right hip.
- Without rotating your torso, move the kettlebell from the side of your right hip to up above your head (keep your elbows slightly flexed), your left shoulder, and then straight to the right side of your hips.
- Do the same on the left.
3 sets of 15 reps
15. Kettlebell Plank With Row
Target – Core, glutes, biceps, triceps, lats, and chest.
- Place two kettlebells on the floor shoulder-width apart.
- Get down on your knees and hold a kettlebell in each hand.
- Extend your left and right legs behind you. Keep your core engaged, arms straight, and neck in neutral position, and look down.
- Supporting your body on your toes and the left hand, lift the right kettlebell.
- Without bending your wrist, flex your elbow, and bring the kettlebell close to your chest. Push your elbows straight back.
- Straighten your arm and lower the kettlebell. Do not keep it on the floor before completing one set.
- Do the same with your left arm as well.
3 sets of 10 reps
These are the 15 best full-body workouts with a kettlebell and are beginner to intermediate level exercises. So, it will be easy for you to do them. Now, let me tell you about the advantages of doing kettlebell exercises.
Benefits Of Kettlebell Workouts
- Help improve core strength.
- Help get rid of the tummy fat.
- Tone your arms and legs.
- Improve form.
- Increase stamina.
- Improve flexibility and balance.
To conclude, the listed 15 kettlebell exercises are the best thing that can happen to you. Start incorporating these exercises into your fitness routine, and see how your posture, strength, form, and endurance improve. You will feel better and function better and every day will be an amazing day for you. So, go grab the kettlebell and work those muscles. Cheers!
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Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.
2. Forward Lunge
Take a kettlebell by the horns and flip it so the bell is on top. Hold it at your chest and stand tall with feet at hip width. Take a large step forward with the right foot and lower down until the left knee is almost touching the floor and right knee is at a 90-degree angle. Press through right heel to push back up to the starting position. Repeat with other leg.
3. Alternating Lateral Lunge
Grab a kettlebell by the horns and flip it so the bell is on top. Hold it at chest level and stand with legs parallel, feet at hip width. With right leg, take a wide step to the right, sending hips back and bending right knee but keeping the left leg straight. Push off the right leg to come back to the starting position. Repeat with left leg, then continue to alternate.
Hold a kettlebell with right hand like a suitcase. Stand to the left of a stair, step, or box (kettlebell should be closest to the step). Step up with right leg—you want to focus on pushing yourself up with the right leg, not launching yourself up with left foot. As you get onto the step, march your left leg up toward your chest. Slowly and in a controlled fashion, lower yourself back to the ground. Complete reps, then repeat on other side.
Kettlebell Exercises for Hamstrings
Start standing with kettlebell in left hand. Shift weight to right leg, and with a soft bend in right knee, tip forward by hinging at the hips as the kettlebell falls toward the ground. Keep your back straight as left leg lifts straight back behind you. Only lower until you feel a slight pull in your right hamstrings; you don’t have to lower weight to ground. Stand back up, squeezing your glutes. “If you want to do heavier weight, or you’re having problems with balance, hold onto something with your other hand,” recommends Lobert. Repeat on other leg.
2. Kettlebell Swing
Stand tall with feet slightly wider than hips, kettlebell a few inches in front of feet. Keeping a straight spine, bend knees and send hips back to lower and grab the kettlebell horns with both hands. Pull shoulders back and lift chest. Bend knees and hips further to swing kettlebell back between your legs (like hiking a football), then thrust hips forward to stand tall, swinging the kettlebell up in front of chest, stopping at shoulder height as you squeeze glutes. “This is a fast movement, so stay in control,” says Lippon. Follow the kettlebell with your gaze, and allow it to float back between your legs to repeat. You can also perform this exercise with one arm.
3. Weighted Bridge
Lie faceup with knees bent and feet hip-width apart and on the floor. Make sure your spine is long, with a heavy tailbone. “Do not push your lower back down and tuck your tail,” says Lippin. Holding kettlebell lightly on top of your pelvis, press through heels to lift hips straight up. Make sure to keep spine straight and abs pulled in. You should feel your butt and the back of your legs engage. Lower back to the starting position and repeat.
Stand tall with feet slightly wider than hips. Keeping a straight spine, bend knees slightly and send hips back to pick up kettlebell with both hands by the handle. Pull shoulders back and lift chest, and keep weight towards heels. Rise back up and repeat.
All images: Julia Hembree Smith
Kettlebell Workout for Women
For exercises that mostly involve the lower body (swings, deadlifts, squats), trainer and author of the book Kettlebells for Women Lauren Brooks recommends beginning with an 18-pound (or eight-kilogram) kettlebell. For exercises mostly engaging the upper body, begin with less weight–Brooks suggests roughly 10 to 12 pounds, or four to six kilograms.
Kettlebell Workout frequency:
Three to five times a week, performed for 10 to 30 minutes. (The workout as prescribed is approximately 30 minutes.)
Rest time after each kettlebell set:
Brooks recommends resting 20 to 40 seconds between sets, depending on the intensity of your sets and your fitness level.
Do it instead of: the leg curl machine, donkey kicks, back extensions
Why: This exercise strengthens, tones and firms the hamstrings, glutes, back and abs.
Set Up: Stand over the kettlebell with your feet shoulder-width apart. Bend your knees slightly and shift your butt behind you as if sitting down in a high chair. Keep your head aligned with your spine and maintain a flat back.
Action: Grab the bell’s handle as you actively hinge your hips behind you, keeping your heels planted on the floor. Keep your legs straight as you extend your hips to stand, squeezing your glutes at the very top. Slowly lower, then repeat. Do 3 to 4 sets of 6 to 8 reps.
- Don’t look down; this will cause your lower back to round.
- Keep your shoulders pulled back and down at the top of the deadlift.
- Don’t lean back when you come back into the standing position.
Do it instead of: the elliptical trainer, leg press, leg extension and leg curl machines, back extensions, abs crunch machine
Why: The swing works a ton of muscles, including the glutes, legs, back and abs, while also providing a cardio effect.
Set Up: Stand with your feet between hip- to shoulder-width apart, with the bell on the floor roughly half a foot in front of you. Hinge your hips behind you, keeping a slight bend in the knees. Maintain a flat back as you grab the handle of the ‘bell (still on the floor) with both hands and tilt it slightly towards you. (This position engages the hamstrings and lats for optimal swing performance.)
Action: Swing the bell through your legs behind you while keeping it close to your upper inner thighs to help protect your back. Next, thrust your hips forward, squeezing your glutes and allowing your legs to extend to a standing position. At the top of the swing (the ‘bell should not go beyond chest level), contract your abdominals. Allow the momentum to bring the weight and your hips back to the start at the same time. Do 3-4 sets of 10-15 reps.
- For optimal power, gently lock your knees at the top without hyper-extending them.
- As you thrust your hips forward, drive through your heels, keeping them planted on the floor.
Do it instead of: the leg press, leg abductor/adductor machines
Why: This squat variation boosts leg and glutes strength in addition to aiding core stability. It also improves the range of motion in your inner thighs, allowing you to drop lower to the ground as you squat.
Set Up: Stand with feet anywhere from hip- to shoulder-width apart. Hold a kettlebell by the horns close to your chest, with your elbows pointing downward. Plant your heels on the ground and point your toes out slightly.
Action: Bend your knees and hips to sink into a squat, bringing your butt down with control. Lower your butt below knee level, allowing your knees to open slightly out to the sides. Squeeze the glutes as you return to standing. Do 3-4 sets of 5-8 reps.
Tip: At the bottom of the squat, try making an “s” sound (like in “hiss”) for a few seconds to help brace your core.
Do it instead of: lateral raises, front raises, triceps kickbacks, military presses
Why: This move not only activates the entire shoulder complex, but when done properly, will also strengthen and sculpt the triceps.
Set up: Stand with your feet hip-width apart and hold the ‘bell in a racked position with one hand (under chin-level but in front of the working shoulder).
Action: Keep your knees slightly bent and squeeze your glutes as you press the weight over your head in one straight line without bringing your elbow out to the side; as you lift the kettlebell, allow your knees to straighten. Note that, at the top, your palm should be facing forward and the weight should be slightly behind your head with your biceps beside your ear. Bring the ‘bell back down, slowly lowering your elbow back to the racked position (don’t let gravity take over!). Pause, then repeat. When your set is complete, switch sides. 3-4 sets of 5 reps (each side).
Tip: When the ‘bell is over your head, your elbow should be locked, with a straight wrist.
Do it instead of: Smith machine upright row, barbell row
Why: The pulling motion strengthens your biceps and back, and your abs and legs are contracted to help stabilize you throughout the entire set.
Set Up: Take a wide stance with your right leg forward, foot pointing straight ahead, and your back foot perpendicular to the front. Bend your right knee and hold the kettlebell in your left hand, with your arm extended towards the floor. Keeping a flat back, rest your right forearm lightly on your right thigh to stabilize.
Action: Pull the kettlebell up by bringing your left elbow behind you. Squeeze your back at the top, then slowly lower the kettlebell back down to the starting position. Repeat, finish your set, then switch sides. 3-4 sets of 6-8 reps (each side).
Tip: Keep your arm close to your ribs as you row upward.
Do it instead of: obliques crunches, abs crunch machine
Why: These will strengthen your rectus abdominis and obliques, as well as improve your rotational strength.
Set Up: Sit on the floor with your knees bent and feet lifted off the ground, holding the kettlebell by the horns in front of your chest. Lean back slightly from your hips.
Action: Slowly rotate the kettlebell to the left side of your torso, then to the right. 3 sets of 15 reps (each side).
Tip: Quickly exhaling on each rotation helps to keep the core tight.
Even as kettlebell training grows in popularity, many people still believe it is too risky to attempt. It is common to associate kettlebell training with hardcore training techniques; however kettlebell workouts are not confined to those populations.
While I would recommend kettlebell training to anyone trying to get fit or improve athletic performance, the kettlebell can be an especially transformative training tool for women.
Don’t believe me? See for yourself…
Decreased Body Fat
Women tend to be interested in losing body fat and inches around the waist. Kettlebell training burns fat and builds lean muscle during high-intensity workouts. Studies have shown that it is possible to burn up to 20.2 calories per minute while training with a kettlebell. To equal that type of calorie burn you could run at a 6-minute mile pace or cross-country skiing up hill. Yeah, I pick kettlebells too.
“I don’t want to get bulky”
Women aim for strength and fitness gains, but are afraid of looking like a body builder. Kettlebells promote the development of lean muscle without the bulky appearance. Additionally, to ward off osteoporosis, it is imperative that women take up resistance training. Load bearing exercises, like kettlebell training, promotes development of calcium deposits that keep bones strong.
Better Results, Less Time and Equipment
Juggling work, children, and daily tasks leave women with little spare time for a trip to the gym. By training multiple muscle groups simultaneously, kettlebell training provides more significant benefits than traditional strength training programs in a fraction of the time. What is more, is the fact that these outcomes can be had with only one piece of equipment in a spare bedroom or basement, at home.
Kettlebells force the body to work as one unit. This type of exercise reflects the demands we put on our bodies during everyday activities. Unlike typical strength training circuits and stationary exercise machines, the asymmetrical construction of the kettlebell requires core engagement throughout every repetition. Training the entire body as one energy system reveals weak links, while increasing functionality.
Because kettlebell exercises are no/low impact, there is little strain on the joints. Increases in range of motion improved balance, muscular recruitment, and flexibility around joints have been reported by individuals participating in kettlebell training.
Kettlebell training promotes the development of lean muscle and strength while revving up the metabolism. For women looking to get lean while torching away stubborn body fat, kettlebell training is the ideal exercise solution.
Begin your foray into kettlebell training by mastering the proper athletic or exercise position and perfecting a bodyweight squat. Proper athletic position is defined as feet shoulder width apart, chest up, shoulders back and down, abs flexed, back arched (not rounded), slight bend in the knees, and weight distributed into the heels.
Next, move onto the kettlebell swing. It is important to note that the hips, not the arms or upper body, are used to propel the kettlebell through the swing. Power is created by the large muscles of the lower body including the quads, glutes, hamstrings, and core.
Beginning in the squatted athletic position, grasping the kettlebell with long arms, drive from the heels through the ankles, knees, hips and core. While rising out of the athletic position, driving with the hips, the kettlebell rises through the full motion of a swing. This motion is created by the hip drive, not a squat or pulling from the upper body.
After you become comfortable with this movement, consider attempting additional exercises such as the weighted sit-up, kettlebell thruster, or deadlift-high pull.
Once you are ready, give this workout a try.
2 rounds, 30 seconds each
Body Weight Squat
Arm Circles (forward /backward, large/small)
Alternate Lunge (each leg)
20x Kettlebell Swing
15x Deadlift-High Pull
Rest @ 60-90 sec max.
15x Weighted Sit-ups
More and more women are discovering that using kettlebell workouts as part of a fitness and fat loss plan will build tones muscle, burn excess weight and really improve your fitness levels.
It’s been around for hundreds of years. But it’s only recently that we’re accepting just how effective these portable balls of steel are for female body transformation.
They’re an excellent, all-round training method for curing your flat butt, your flabby tummy and your saggy muscles.
Kettlebells are an awesome way of detailing a powerhouse figure that oozes femininity and sex appeal, all wrapped-up in a don’t-mess-with-me attitude.
In this guide to kettlebell workouts for beginner female we lift the lid of this old school Russian training system and let you know exactly why it’ll build you a killer body…
Kettlebell Training: A Great Way to Perfect Your Body
Originating back in 18th century Russia, ‘Girya‘ (meaning kettlebell) training, has become one of the most established training systems in the world.
Made up of a weighted bell with horns and a handle, a kettlebell is really just a variation on a dumbbell. But because of where the handle is placed, it allows you to perform a bunch of really cool exercises that target every muscle from your butt to your arms.
In fact, kettlebell training is so popular that it’s the national sport of Russia and forms a major part of their fitness cluture.
The benefits of kettlebell workouts for females
Kettlebell training was always thought of as a ‘man’s’ sport.
It was originally about who was the strongest in the village, and who could show dominance by performing lifts that other couldn’t.
But as this ultra-effective training system has worked its way into the fitness mainstream, we’ve realized that it’s also really beneficial for women too.
Especially now that women are owning strength training and hitting the gym hard to build better bodies with athletic curves and hourglass silhouettes.
You can swing a kettlebell, press it, use them for squats, deadlifts and rows too. Kettlebell workouts allow you to plan a series of exercises that ramp up your heart rate and burn fat.
You can even use them to get stronger and more flexible too.
- More muscle tone – kettlebells build athletic muscle. You can avoid bulky muscle mass and build sexy curves.
- Intense fat burning – integrate cardio into kettlebell circuits to torch excess energy.
- Spot enhancing – you can’t choose where your body burns fat from, but you can choose which muscle groups you want to shape and tone.
- Enhanced conditioning – avoid hour after hour on the treadmill and get the best fitness workouts ever.
- Fitness ninja workouts – kettlebell workouts are extremely time-efficient. You can hit up a tough session and leave in a puff of smoke like a ninja on an assassination mission.
- Fun – well, they just are. And you’ll learn this first hand as soon as you give a kettlebell workout a try.
Best Beginner Female Kettlebell Workouts
It’s worth pointing out at this early stage that even as a beginner, you’re much stronger than you think you are.
At SpotMeGirl we spend a hell of a lot of time in gyms. And we see many women going too light with kettlebell exercises.
Think about it. You carry your kids, your groceries and all kinds of heavy stuff around all day. You’re already pretty strong.
But yet when you hit the gym you automatically go for the little pink kettlebells becuase you’re told day in, day out that women are the weaker sex.
That’s like running up to a treadmill and then choosing to walk on it at a snail’s pace.
It doesn’t make sense.
When you train with kettlebells you go as heavy as you can. As long as you can maintain good form and you’ve not got any injuries that affect your ability, you need to ramp up the intensity to make the most out of your workouts.
That’s not just for kettlebells either. Women are badasses in the gym. But you have to work hard to get there.
Best kettlebell exercises for beginner females
There are literally hundreds of different kettlebell exercises to choose from. No matter which muscle you want to target, there are loads of options to throw into your program.
But there are some exercise that give you a better bang for you buck.
They’re also less technical and require lower levels of skill.
This makes them perfect for beginner females that want to hit the ground running with their workouts.
These are our favorites…
#1. Goblet squat
This one is a great leg toning exercise that’s simple but effective. Just grab your kettlebell by the horns or the bell itself and hold it close to your chest.
Squat down with your feet around shoulder-width apart. Try to get your booty slightly lower than your knees if you can – that way you’ll make the exercise much more effective for your glutes.
#2. Sumo deadlift
Glutes, hamstrings, inner thighs, lower back
Place a kettlebell between your legs and take a wide stance with your toes pointing outward (at around 10 to 2).
Grab hold of the bell handle with both hands, pull your chest up and lift the weight until your legs are full extended. Brace your abs throughout and keep your lower back tight to stop it from rounding.
You’ll be able to go real heavy on this one once you’ve nailed the technique.
#3. Kettlebell swing
Glutes, hamstrings, lower back, shoulders
Probably the most common exercise you see people performing with kettlebells. Unfortunately not many get it right though.
The idea with the swing is to hinge from your hips. This means that your knees are slightly bent throughout, rather than squatting into the lift.
Use the power in your hips to push the bell through. If you do this with enough power you’ll find that it automatically lifts in the air, taking some of the tension from your upper body.
This is a fantastic one for your butt and legs.
#4. Bent over row
Biceps, upper back, shoulders
You can do this one either one arm at a time or both together.
Grab a bell by the handle and bend over as though you were at the bottom of a kettlebell swing. Your chest should be facing the floor and your knees slightly bent.
Row the bell towards your hip as though you were sawing a plank of wood. Lead with your elbows and pull the weight as high as you can.
The row is a functional exercise that keeps you strong and builds a sexy, athletic back.
Quadriceps, glutes, hamstrings, calves
If you want the number one leg, tummy and butt toner, this is the one you’ve been waiting for. You can either hold the kettlebell in a goblet position or simply hold one in each arm by your sides.
For a slightly more advanced version that also targets your arms you can hold the bell out in front of your body too.
Take a long stance with your feet at about hip-width apart.
Lower your body down so that the knee of your back leg is just above the floor. Keep your upper body still and upright throughout.
#6. Overhead press
Start with the bell resting on the outside of your forearm in what’s known as the ‘rack position’.
Press the weight directly overhead while keeping your shoulders parallel with the floor. Extend your arm but don’t lock out your elbow.
If you have problems with the shape of the back of your arms this is a sure fire, fat-melting cure.
The Kettlebell Workout for Women
All that’s left to do now is put it all together.
If strength or muscle toning is your goal you should aim to complete 8-10 reps of each exercise with a 3 minute rest between sets.
Complete 3 sets of each exercise before moving onto the next one.
Make every rep count and go for quality over quantity. Make sure that as you reach the last couple of reps you’re really starting to feel fatigued.
For maximizing fat loss, reduce the weight of the kettlebell slightly and take the reps up to 8-15. Move from one exercise to the next with as little rest as possible.
That way you’re taking your heart rate up and stimulating your metabolic rate to burn more fat. Once you complete one full circuit you can rest for a minute and then repeat.
Go for 3 full circuits.
Sample fat loss workout:
- Swings – 8-15 reps
- Goblet squat – 8-15 reps
- Overhead press – 8-15 reps each side
- Sumo deadlift – 8-15 reps
- Row – 8-15 reps each side
- Lunges – 8-15 reps each side
Perform one full circuit with no rest until you’ve completed all 6 exercises. From there you can rest for one minute. Complete 3 circuits in total
Easy workout to do at home
If you need some tips to add extra exercises that can be done in the same time as a Curves workout, follow the guide!
1. Take the stairs
Turn on your favorite song and walk or jog up and down your home’s stairs. Raise your heart rate and continue this exercise for the duration of the song.
2. Commercial break wall sits
While watching your favorite TV show, squeeze in exercise during the commercial breaks. Instead of sitting on the couch, sit against your wall! With a 90-degree bend in your knees, keep your back straight and flat against the wall during commercials. You’ll start to feel your thighs burn!
3. At-home circuit training
Complete several repetitions of your favorite calisthenics. Easy at-home exercises for a circuit include squats, push-ups, lunges, crunches, and planks. Build on several reps of each exercise for a complete circuit.
4. Chair dips
Are you wanting to tone your arms without hitting the weight-lifting machines at the gym? Try chair dips to target your triceps. Keeping your feet flat on the floor, place your hands on the edge of the chair and bend your elbows 90 degrees to lower yourself toward the ground. Push yourself back up, being careful not to lock your elbows when straightening your arms. Do several reps to sculpt your arms into shape.
5. Morning stretches
Just as you get out of bed in the morning, take 15 minutes to breathe deeply, stretch and perform simple yoga poses. Positions like the downward facing dog, the pigeon pose and the tree pose improve balance and strengthen your muscles. You’ll also relieve some stress before the day begins.