Cardio workouts alone are not enough to burn belly fat. Strength training increases muscle mass, and because muscle needs more energy to live, you will in turn burn more fat (belly fat included).
However getting the heart rate up and working up a sweat and tapping into the fat storage on your body is also essential to get those sculpted abs.
You must incorporate strength training into your routine to get the strong core and at abs you want. Plus, you must also raise the heart rate and get the body moving.
A great way to burn belly fat is to include several high-intensity interval training sessions a week into your training regimen. However, then you would also have to worry about another strength training, muscle activating workout.
BUT, luckily using the kettlebell and its unique motions like the swing, as well as more standard strength motions like a kettlebell squat, windmill and Turkish getup, combined with martial arts moves like kicks to burpees, you’ll see that your strength training and your high-intensity workouts will always include belly fat-fighting moves.
The kettlebells unique ballistic (swinging) motions will help you feel like you’re getting a 2-for-1 response- cardio and strength in one!
Aim to incorporate these four kettlebell , Kettlebell Kickboxing trademark belly fighting moves into your workout 3x a week and see massive, healthy and strong results. These motions will undoubtedly strengthen your core and improve your performance in your sport, and your life.
The Kettlebell Swing
Aim to do this with good form for 30 full seconds.
After 30 is easy move to 45 and then 60.
Once that is easy stay at 60 seconds and up your weight.
- With both hands, pick up the kettlebell by the handle and sit back in a hinge, bending more deeply at the hips, then at the knees.
- From the hinged position, swing the kettlebell back and behind your knees.
- Swing the kettlebell up to shoulder level with your arms straight as you thrust your hips forward and raise your torso back into the standing position.
- Make sure your butt muscles are engaged by squeezing your glutes together tightly.
- Do not raise the kettlebell with your arms. Your arms and the kettlebell should feel weightless through the entire motion.
- At the top of the swing, remember to keep your arms straight, thrust your hips forward, straighten your knees and swing the kettlebell no higher than chest level as you rise to a standing position.
- Do not bend back at the top of the motion.
- Continue without stopping back down into your hinge and repeat steps 1–4.
- Create a nonstop fluid motion of the swing, with the kettlebell going behind the knees and back up to shoulder level.
Yo-Yo Kettlebell Goblet Squat
This squat will keep you moving from a hip hinge to a knee bend.
Go deep into the squat.
Also note; the squat is one of the very best abdominal exercises! Yes! Abs.
- Hold the kettlebell by the handle, with your arms fully extended downwards toward the ground.
- Your back should be straight and your shoulders pulled back.
- Start off with a hinge—like at the top of a dead lift or a kettlebell swing.
- Hinge down and reach the kettlebell toward the floor in a dead lift.
- Note: there should be a small bend in the knee, but no greater than the bend in your hip.
- As you come up from the dead lift, reach the kettlebell up and catch it with both hands by the horns and hold it in a mid-racked position.
- Hold the kettlebell close to the body mid-racked, continue into a squat.
- As you come up from the squat, release your kettlebell from mid-racked to hanging position.
- You will be switching the kettlebell position as you switch between a hinge and a squat.
Try this first without a kettlebell and then work your way to have one racked in the hand overhead.
- Bring the kettlebell overhead in the racked grip with the right arm.
- Rotate both of your feet 45 degrees to the right (away from the arm).
- Keep the eyes on the kettlebell the entire time.
- Push the hip out to the left under the supporting hand.
- Keep both knees softly straight.
- Fold at the waist and lower the torso down while keeping the kettlebell vertical overhead, with your eyes never leaving the kettlebell.
- Lower down as far as you can; it is not necessary to touch the floor.
- Extend your left arm down in front of the left leg, naturally and with the palm facing out.
- Switch sides as your workout calls for.
There you have it! 3 key moves to get your heart rate up and really work that core. You might even call them… abs-mazing ;)
Do you use kettlebell moves in your workouts?
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