By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.
As an award-winning personal trainer with over 10 years of experience in strength training. I’m here to share a secret weapon for those of you who are short on time but still want to get a great workout in: the kettlebell.
In this article, I’ll explain why kettlebells are so effective, how I use them with my clients, and give you a full-body workout that you can do in under an hour. Plus, I’ll show you how you can use the 12Reps app to track your progress and stay motivated.
Why Kettlebells? The All-in-One Tool for Muscle and Fat Loss
I love kettlebells because they are so versatile. You can use them to build muscle, improve your cardio, and increase your overall strength. They are a fantastic tool for anyone looking to get in shape, especially if you don’t have a lot of time.
Kettlebell exercises are often dynamic, meaning they involve multiple muscle groups working together. This is great for burning calories. In fact, a study sponsored by the American Council on Exercise (ACE) found that a 20-minute kettlebell workout can burn a significant number of calories, with some studies showing up to 13.6 calories per minute [1]. That’s like getting the benefits of both weight training and cardio at the same time!
But it’s not just about burning calories. Kettlebell training is also amazing for building muscle. The same ACE study showed that kettlebell training can dramatically increase core strength by up to 70% and improve dynamic balance [1]. A strong core is the foundation of a strong body, and better balance helps with everything from everyday activities to athletic performance.
How I Use Kettlebells with My Clients
As a personal trainer, I often incorporate kettlebell exercises into my clients’ routines. They are a great way to add variety and challenge to a workout. I find that kettlebells are especially useful for teaching clients how to move their bodies as a single unit, which is crucial for functional strength.
For example, the kettlebell swing is a fundamental movement that I teach to almost all of my clients. It’s a powerful exercise that works the entire posterior chain (the muscles on the back of your body), including your glutes, hamstrings, and back. It’s a fantastic exercise for improving posture and building explosive power.
I also like to use kettlebells for compound exercises like squats, presses, and cleans. These movements work multiple muscle groups at once, which is why they are so efficient for building strength and burning calories.
The Time-Saver Full-Body Kettlebell Workout
Here is a full-body kettlebell workout that you can do when you’re short on time. This workout is designed to hit all the major muscle groups and get your heart rate up. You can build this entire session in the 12Reps app by navigating to ‘Build Your Routine’.
Exercise | Sets | Reps | Weight | Rest Period |
Kettlebell Box Front Squats | 4 | 12 | Challenging | 60 seconds |
Kettlebell Single Arm Swings | 4 | 10 per hand | Moderate | 60 seconds |
Kettlebell Power Clean & Press | 4 | 10 per hand | Challenging | 60 seconds |
Kettlebell Burpee to Rows | 4 | 10 | Moderate | 60 seconds |
Kettlebell Bulgarian Split Squats | 4 | 10 per leg | Challenging | 60 seconds |
A Note on Progressive Overload
As a personal trainer, one of the most important principles I teach my clients is progressive overload. This simply means that you need to gradually increase the demands on your body over time to continue making progress. If you keep doing the same workout with the same weight for the same number of reps, your body will eventually adapt and you’ll stop seeing results.
There are several ways to apply progressive overload:
- Increase the weight: This is the most obvious way to make an exercise harder.
- Increase the reps: If you can’t increase the weight, try doing more reps with the same weight.
- Increase the sets: Adding another set to your workout can also increase the overall volume and challenge your muscles.
- Decrease the rest time: Reducing your rest periods between sets will make your workout more intense and improve your cardiovascular fitness.
With the 12Reps app, you can easily track your workouts and make sure you are consistently applying progressive overload. The app allows you to log your weights, reps, and sets, so you can see your progress over time and make adjustments to your routine as needed.
kettlebell Front squats
kettlebell Single-Arm Swings
Kettlebell Single Arm Swings
Kettlebell Burpee to Rows
Kettlebell Bulgarian Split Squats
Nutrition for Muscle Building
Exercise is only half the battle. If you want to build muscle, you also need to pay attention to your nutrition. Protein is especially important for muscle growth and repair.
So, how much protein do you need? Research from the Journal of the International Society of Sports Nutrition suggests a daily intake of 1.6 to 2.2 grams of protein per kilogram of body weight (or 0.7 to 1.0 grams per pound) is optimal for building muscle [2]. For a 175-pound person, that’s about 125 to 175 grams of protein per day.
To get enough protein, focus on eating lean protein sources like chicken, fish, lean beef, eggs, and dairy. If you’re a vegetarian or vegan, you can get protein from sources like tofu, tempeh, lentils, and beans.
In addition to protein, it’s also important to eat a balanced diet that includes complex carbohydrates and healthy fats. Complex carbs, like those found in whole grains, fruits, and vegetables, provide your body with the energy it needs to fuel your workouts. Healthy fats, like those found in avocados, nuts, and olive oil, are important for hormone production and overall health.
Get Started with the 12Reps App
The 12Reps app is the perfect companion for your fitness journey. It’s a strength training app that I recommend to all my clients. Here are some of the features that I love:
- Personalised, Smart-Driven Workouts: The app can create workouts for you based on your goals and fitness level.
- Comprehensive Progress Tracking: Track your workouts, log your weights, and see your progress over time.
- Over 1,500 Exercise Demos: Not sure how to do an exercise? The app has you covered with video demonstrations for over 1,500 exercises.
- Pre-plan your Workouts: You can build your own routines and save them for later.
Ready to get started? You can download the 12Reps app for free and start your journey to a stronger, healthier you.
Conclusion
Kettlebell training is a fantastic way to build muscle, burn calories, and improve your overall fitness, especially when you’re short on time. By following the workout in this article and using the 12Reps app to track your progress, you’ll be well on your way to achieving your fitness goals.
Remember to focus on proper form, apply progressive overload, and fuel your body with the right nutrients. Now go grab a kettlebell and let’s get to work!
