A reliable and versatile tool to get your heart rate up building strength and endurance. Using kettlebells for cardio is an excellent choice for those who seek an effective workout.

I’ve been using this piece of equipment since was I introduced to them back in 2006. Having attended several courses to date, it’s been an integral part of my personal training services in delivering an effective and professional service. Not only is it a reliable standalone system but can be integrated to add value to many programs complimenting barbells or dumbbells. They develop strength, are superior to use when teaching movement and can certainly deliver, especially when you need kettlebells for cardio gains. An impressive old school tool when used properly .is safe and effective.

The kettlebell like most strength training equipment in the right hands can deliver impressive results. The off-centre handle and unique pathways it moves requires the body to work supporting stability while activating the core. Collectively, these elements result in a higher workload elevating your cardiovascular system and building strength.

Kettlebells are an excellent choice when managing bodyweight. Most importantly, the number of calories you will burn depends on workload intensity and time spent working out. Plus, other factors such as weight, height, and gender. Generally, when looking at one tool that’s delivers strength and cardio in balanced way. This is where kettlebells become a smart choice.

Benefits of kettlebells for cardio.

Firstly, as a system, using kettlebells for a full body workout is highly effective. As a certified kettlebell RKC2 instructor I’ve been able to use them for great results. With a few clients now owning their own set for effective home workouts. The kettlebell compound exercises engage multiple muscle groups and deliver a complete workout.

Secondly, for cardiovascular fitness, the kettlebell ballistic exercises will increase your heart rate in the same way as traditional cardio. Thirdly, as a trail and road runner I appreciate the low impact effect when grinding out high volume swings. Unlike running, my kettlebell workouts are easier on the joints.

Lastly, they are incredibly time efficient. With limited space and proper weighted bell, you can easily achieve a high-intensity workout within in a shorter time. Like many exercise programs it comes down to application of task.

High calories burn exercises for great cardio.

The classic and well know kettlebell swings are an efficient and great first exercise delivering a high calorie burn while charging up you cardiovascular system. A brilliant hip hinge movement primarily working you hamstrings, glutes, lower back. Other muscles recruited are the quadriceps, spinae erectors, lats, forearms and grip. Likewise, the back and shoulder muscles function as support.

A versatile exercise that when using the correct weigh can be for. Long timed sets, intervals or low reps depending on the goal.

Kettlebell cleans. With a solid foundation of kettlebell swings the clean is an easy exercise to perform. It’s an extension of the swing that ends in the rack position resting on your chest. With a similar cardio effect as the swing, the added benefit of learning to absorb impact and reinforcing the skill of tension/ bracing. It becomes a suitable alternative to the swing. Plus, it adds an explosive strength element to your workouts. These work well with the 5 x 5 system. Remember to choose the right bell that keeps good form.

For an exercise that delivers a higher calorie burn, and solid cardiovascular conditioning look no further that the kettlebell snatch. A somewhat unforgiving exercise, when performed with a good technique truly delivers. It brilliantly engages multiple muscle groups. As a result, an effective tool when delivering kettlebells for cardio gains and superior conditioning.

Combine different exercises for a full-body workout is when the kettlebells come into their own. For example, when using the 5 x 5 method with either one or two kettlebells, its guaranteed to develop your cardio. Combine swings, cleans, front squats, press and renegade rows for a fuller program. Alternatively, you can perform snatches with a goblet squat in between sets for rests.

Here’s a few samples kettlebell for cardio workouts.

Kettlebell swings. Perform 10 swings with a medium weight you can do 10 with good form, rest for 30 seconds, and repeat for 5-10 rounds. Kettlebell snatches. Do 10 snatches per arm with a medium challenging weigh, rest for 30 seconds, and repeat for 5 rounds. Remember, use good form as kettlebells don’t reward bad technique.

Blend kettlebell exercises with another element. For something different, go to the local park and swings a heavier bell for 5-10 swings, then run a 100-200 metre interval. Jog back and repeat as 5-10 times depending on conditioning.

Another great way is to perform either swings, cleans or snatches for reps, then skip rope for a minute in between. Once you learn the proper technique the become more versatile and motivated kettlebells can be used almost anywhere.

Kettlebells for cardio and strength. A reliable system delivering impressive results.

In short, the kettlebell can be used as a standalone system or combine with other element for great strength, fitness, mobility and conditioning returns. When used with good form is a reliable tool for exercise enthusiasts. Its compact and time efficient so great for those who travel or prefer different environments to workout in.

With the effective kettlebells for cardio exercises like the swings, cleans and snatches expect an improvement on your cardiovascular fitness, a full body blast and burn your fair share of calories.

Lastly, for those who take part in other impact sports kettlebell swing can be used for great effect. With high volume reps returning a good cardio return while keeping it relatively low impact. All up, a great training system for both recreational and sport enthusiasts.