{"id":8507,"date":"2022-11-22T05:32:00","date_gmt":"2022-11-22T06:32:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=8507"},"modified":"2022-11-23T03:28:20","modified_gmt":"2022-11-23T03:28:20","slug":"the-20-minute-beginner-kettlebell-workout-try-this-simple-workout-at-home-or-anywhere","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/the-20-minute-beginner-kettlebell-workout-try-this-simple-workout-at-home-or-anywhere\/","title":{"rendered":"The 20 Minute Beginner Kettlebell Workout: Try This Simple Workout at Home or Anywhere!"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3574356\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebells.jpg\" alt=\"Kettlebells can provide a great full body workout.\" width=\"605\" height=\"289\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebells.jpg 605w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebells-300x143-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebells-600x287-1.jpg 600w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><\/p>\n<p><b>Our simple beginner kettlebell workout will blow your mind.<\/b><\/p>\n<p style=\"text-align: left;\"><em>Come on: Who else is going to teach you to use a kettlebell with Mario and Mega Man references?<\/em><\/p>\n<p><strong>In today&#8217;s guide, we&#8217;ll go over the following (click to go right to that section):<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#kettlebell_workout\"><span style=\"font-weight: 400;\">The Nerd Fitness 20-minute Kettlebell Workout (with video demonstration)<\/span><\/a><\/li>\n<li><a href=\"#6_best_kettlebell_exercises\">The 6 Best Kettlebell Exercises for Beginners<\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#types_of_kettlebell\"><span style=\"font-weight: 400;\">What type of kettlebell is best? What is the best kettlebell weight for me?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#kettlebell_and_weight_loss\"><span style=\"font-weight: 400;\">Can you lose weight with kettlebells?<\/span><\/a><\/li>\n<li><a href=\"#kettlebell_worksheet\">Download the Kettlebell Worksheet!<\/a><\/li>\n<\/ul>\n<p><strong>These are the types of programs that we create for our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Clients,<\/a> and we&#8217;re getting amazing results for people.\u00a0<\/strong><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tLet us create a custom Kettlebell program for you! Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><strong>And make sure you download our Kettlebell Worksheet!<\/strong> It&#8217;ll come in handy in just a moment.<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta kettlebell shortcode-form-20 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Grab Your Beginner Kettlebell Routine Worksheet!<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Complete this workout at home or gym with 1 kettlebell.<\/li>\n<li>Avoid the common mistakes everybody makes when doing kettlebell exercises.<\/li>\n<li>Build strength, burn fat, level up your life!<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3390437\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"35.173.203.248\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-11-23 02:32:49\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p>Okie dokie, let&#8217;s jump right in.<\/p>\n<p><span id=\"more-3390437\"><\/span><\/p>\n<h2><a name=\"kettlebell_workout\"><\/a>The 20 Minute Beginner Kettlebell Workout\u00a0(with Video Demonstration)<\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"20 Minute Beginner Kettlebell Workout\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/aASkkrqdmNo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Once you\u2019ve watched the video above (featuring Matt Shortis, a lead trainer in our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Coaching Program<\/a>) here\u2019s a quick recap with repetitions\u00a0for the workout here:<\/b><\/p>\n<h3><strong>COMPLETE THE FOLLOWING KETTLEBELL CIRCUIT 3 TIMES:<\/strong><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">8 Halos (each side)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 Goblet Squats<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">8 Overhead Presses (each side)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">15 Kettlebell Swings<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">8 Bent Over Rows (each side)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">6 Front Rack Reverse Lunge (per side)<br \/>\n<\/span><\/li>\n<\/ul>\n<p>And because we like to have fun around here, we made a graphic where superheroes do the workout.<\/p>\n<p><strong>Here&#8217;s the Beginner Kettlebell Workout as an infographic:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3891335\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-workout-infographic.png\" alt=\"This infographic shows the 6 exercises needed for the Beginner Kettlebell Workout\" width=\"1016\" height=\"1016\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-workout-infographic.png 1200w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-workout-infographic-300x300-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-workout-infographic-600x600-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-workout-infographic-150x150-1.png 150w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-workout-infographic-768x768-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-workout-infographic-100x100-1.png 100w\" sizes=\"(max-width: 1016px) 100vw, 1016px\" \/><\/p>\n<p><strong>Our Beginner Kettlebell Workout is what\u2019s called a circuit (you can <a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">learn all about circuit training here<\/a>).\u00a0<\/strong>That\u2019s just a fancy term for doing a workout like so:<\/p>\n<ul>\n<li>1 set of exercise A, go immediately to<\/li>\n<li>1 set of exercise B, go immediately to<\/li>\n<li>1 set of exercise C, and so on&#8230;<\/li>\n<li>Repeat from the top!<\/li>\n<\/ul>\n<p>Your long-term goal should be to do 3 full circuits, back to back, for a complete workout.<\/p>\n<p>4 if you\u2019re on fire, like in NBA Jam.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3884508\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/nba-jams.gif\" alt=\"On fire from NBA Jams\" width=\"309\" height=\"232\" \/><\/p>\n<p>If you can only go through it once or twice, <span style=\"text-decoration: underline;\">that\u2019s okay too<\/span>!<\/p>\n<p><strong>And if you need to take a break at any time between sets or after a circuit, do it!<\/strong> You do you.<\/p>\n<p>Prior to jumping into the kettlebell circuit, don\u2019t forget to do some mobility warm-up (you can see our <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">warm-up routine here<\/a>):<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Dynamic Warm-Up Exercises | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qQ96oXp5RTU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p>Nothing too crazy, just something to \u201cgrease the groove\u201d and get your body used to movement so you don\u2019t pull any muscles once you start swinging the kettlebell.<\/p>\n<p>In other words, preparing your muscles and joints to move some weight around!<\/p>\n<p>A few minutes of running in place, air punches and kicks, some jumping jacks, and arm swings, should get your heart rate up and your muscles warmed for the Kettlebell Workout.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3611326\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/the-kettlebell-swing-2.gif\" alt=\"Coach Matt showing you how to rock the kettlebell swing.\" width=\"581\" height=\"314\" \/><\/p>\n<p>You can do all of the <strong>Beginner Kettlebell Workout<\/strong> with one single bell, from anywhere.<\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll go over each more in <a href=\"#6_best_kettlebell_exercises\">our next section<\/a>, so you can perfect your kettlebell technique.<\/span><\/p>\n<p><strong>When you\u2019re done, do some <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-stretch\/\" target=\"_blank\" rel=\"noopener noreferrer\">light stretching to cool down<\/a>.<\/strong> A couple of <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-nerds-guide-to-yoga-4-movements-to-try-today\/\" target=\"_blank\" rel=\"noopener noreferrer\">yoga poses<\/a> would suffice. <a href=\"https:\/\/www.nerdfitness.com\/blog\/everything-you-need-to-know-about-hydration\/\" target=\"_blank\" rel=\"noopener noreferrer\">Make sure you drink water<\/a> too.<\/p>\n<p><strong>Feel free to go through this routine at least once a week, and up to 2-3 times a week, with a day off between.<\/strong><\/p>\n<p>Remember, you don\u2019t build muscle when you\u2019re exercising, you build muscle when you\u2019re resting.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3611339\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/chillin-cat.gif\" alt=\"This cat put his kettlebell away so he can rest and grow muscle.\" width=\"352\" height=\"198\" \/><\/p>\n<p>Your muscles are broken down when you strength train, and then they rebuild themselves stronger over the following days of recovery!<\/p>\n<p>If you just can\u2019t sit still, feel free to do some <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">fun exercises,<\/a>\u00a0go for a <a href=\"https:\/\/www.nerdfitness.com\/blog\/walking\/\" target=\"_blank\" rel=\"noopener noreferrer\">walk<\/a>, or do <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-should-i-do-on-my-off-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">one of these off-day activites<\/a>.<\/p>\n<p><span style=\"font-weight: 400;\"><strong>Don&#8217;t forget to download our Beginner Kettlebell Worksheet,<\/strong> which covers the above sequence from Coach Matt. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can print it out and track the number of <\/span><span style=\"font-weight: 400;\">sets and repetitions<\/span><span style=\"font-weight: 400;\"> you complete, which will help ensure you progress in your training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can grab yours free when you sign up in the box below:<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta kettlebell shortcode-form-20 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Grab Your Beginner Kettlebell Routine Worksheet!<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Complete this workout at home or gym with 1 kettlebell.<\/li>\n<li>Avoid the common mistakes everybody makes when doing kettlebell exercises.<\/li>\n<li>Build strength, burn fat, level up your life!<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3390437\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"35.173.203.248\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-11-23 02:32:49\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<h2><b><a name=\"6_best_kettlebell_exercises\"><\/a>The 6 Best <\/b><b>Kettlebell Exercises for Beginners<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3611336\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-camper-1-scaled.jpg\" alt=\"One of the campers from Camp Nerd Fitness with a kettlebell!\" width=\"5140\" height=\"2903\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-camper-1-scaled.jpg 5140w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-camper-1-300x169-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-camper-1-768x434-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-camper-1-713x403-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-camper-1-600x339-1.jpg 600w\" sizes=\"(max-width: 5140px) 100vw, 5140px\" \/><\/p>\n<p><b>Let\u2019s go over each exercise in the 20-Minute Beginner Kettlebell Workout:\u00a0<\/b><\/p>\n<h3><b>#1) KETTLEBELL HALOS<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3611327\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-halo-1.gif\" alt=\"Coach Matt showing you kettlebell halos.\" width=\"569\" height=\"309\" \/><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grab the kettlebell with two hands on the handle.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Raise the kettlebell above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Move around your head like you\u2019re tracing a halo.<\/span><\/li>\n<\/ol>\n<p><b><span style=\"text-decoration: underline;\">Tip from Coach Matt<\/span>: with your halos, remember to keep the movement smooth.<\/b><span style=\"font-weight: 400;\"> You don\u2019t want to accidentally slam your head with the bell.<\/span><\/p>\n<h3><b>#2) KETTLEBELL GOBLET SQUAT<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3611328\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-goblet-squat-1.gif\" alt=\"\" width=\"569\" height=\"317\" \/><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grab the kettlebell with two hands &#8220;by the horns,&#8221; aka the handle.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep your elbows in tight and your feet about parallel.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then lower down like you would in a <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">bodyweight squat<\/a>.<\/span><\/li>\n<li>Reverse the movement to raise back up.<\/li>\n<\/ol>\n<p><b><span style=\"text-decoration: underline;\">Tip from Coach Matt<\/span>: for the goblet squat, focus on depth.<\/b><span style=\"font-weight: 400;\"> It\u2019s more important to practice doing a full squat than to pump out reps. If you can\u2019t make 10, don\u2019t stress it. Do what you can.<\/span><\/p>\n<h3><b>#3) KETTLEBELL OVERHEAD PRESS<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3611329\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/kettlebell-press.gif\" alt=\"Coach Matt showing you how to do the kettlebell press.\" width=\"570\" height=\"313\" \/><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grab the kettlebell with one hand, with the handle going down your palm (if the handle is too close to your fingers it&#8217;ll pull your wrist down).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Press straight up with your fist driving the movement (your fist would be pointing up the entire time).<\/span><\/li>\n<li style=\"font-weight: 400;\">Reverse the movement and bring the kettlebell back down. Then repeat.<\/li>\n<\/ol>\n<p><b><span style=\"text-decoration: underline;\">Tip from Coach Matt<\/span>: when doing the overhead press, get tight.<\/b><span style=\"font-weight: 400;\"> Tightening your muscles will engage your core, offering a fuller body workout.<\/span><\/p>\n<h3><b>#4) KETTLEBELL SWING<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3611330\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-swing.gif\" alt=\"Coach Matt showing you how to do the kettlebell swing.\" width=\"570\" height=\"313\" \/><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get down into a bent-over, flat-back position and grab the kettlebell with both hands from the handle.<\/span><\/li>\n<li>Swing the kettlebell behind you, then get ready to jump up.<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Jump up (without leaving the ground) and swing the kettlebell up. You should be standing tall at the peak of the movement.<\/span><\/li>\n<li>Reverse the movement and bring the kettlebell back down and behind you.<\/li>\n<li>Repeat.<\/li>\n<\/ol>\n<p><b><span style=\"text-decoration: underline;\">Tip from Coach Matt<\/span>: during the kettlebell swing, focus on hinging your hips.<\/b><span style=\"font-weight: 400;\"> The swing is like a <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">deadlift movement<\/span><\/a><span style=\"font-weight: 400;\">, so you should feel it in your hamstring and glutes.<\/span><\/p>\n<h3><b>#5) BENT OVER ROW<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3611332\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/kettlebell-row.gif\" alt=\"And here is the kettlebell row!\" width=\"568\" height=\"312\" \/><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get down into a bent-over, flat-back position and grab the kettlebell with one arm.<\/span><\/li>\n<li>Pick up the kettlebell by driving your elbow up into your rib cage.<\/li>\n<li style=\"font-weight: 400;\">Lower the kettlebell back down by reversing the movement.<\/li>\n<\/ol>\n<p><b><span style=\"text-decoration: underline;\">Tip from Coach Matt<\/span>: try to keep your back straight and stomach tight during the row.<\/b><span style=\"font-weight: 400;\"> This will help engage your legs for stabilization as you pull the kettlebell toward your stomach.<\/span><\/p>\n<h3><b>#6) FRONT RACK REVERSE LUNGE<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3611333\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-lunge.gif\" alt=\"And last but not least, here is the kettlebell lunge.\" width=\"570\" height=\"313\" \/><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grab the kettlebell with one hand and rest the weight between your arm and chest.<\/span><\/li>\n<li>Step your leg back (the same side your kettlebell is on) and lower down until your shin is parallel-ish with the ground (or as low as you can).<\/li>\n<li>Spring back up to your starting position.<\/li>\n<\/ol>\n<p><b><span style=\"text-decoration: underline;\">Tip from Coach Matt<\/span>: for the lunges, again keep your back straight.<\/b><span style=\"font-weight: 400;\"> By keeping your shoulders back, you\u2019ll get a fuller body workout when you come in and out of your lunge.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Boom! There you have it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">The 6 best kettlebell exercises for beginners<\/span>.\u00a0<\/span><\/p>\n<p><b>If you want someone to review your form on any of these kettlebell movements, or you\u2019re looking to level up your kettlebell game, <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">our coaches<\/a> can do just that! <\/b><span style=\"font-weight: 400;\">Our spiffy mobile app lets you send a video of your exercises directly to your coach, who will provide feedback so you can perfect your technique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tHave a Nerd Fitness Coach check your form with a kettlebell. Learn more here!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p>In case you\u2019re still on the fence about grabbing a kettlebell, let\u2019s dig into them a little bit more.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/p>\n<h2><a name=\"types_of_kettlebell\"><\/a>What Type of Kettlebell Is Best? What Is the Best Kettlebell Weight for Me?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3574360\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/row-of-kettlebells-713x475-1.jpg\" alt=\"What kind of kettlebell should you use?\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/row-of-kettlebells-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/row-of-kettlebells-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/row-of-kettlebells.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/row-of-kettlebells-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>So you want to buy a kettlebell, eh?<\/strong><\/p>\n<p>They come in all sorts of materials, in all sorts of shapes, and in all sorts of sizes.<\/p>\n<p>Which one you pick will come down to your personal preference, your budget, and your experience with kettlebells.<\/p>\n<p><strong>Let\u2019s contemplate the following\u00a0<b>when picking the right kettlebell:<\/b><\/strong><\/p>\n<p style=\"padding-left: 40px;\"><strong>#1) Standard vs.Competition.<\/strong> A standard traditional kettlebell will be cast iron, and as the weight goes up, the dimensions go up.<\/p>\n<p style=\"padding-left: 40px;\">For example, a 16kg (35 lb.) bell will be larger than a 6kg (15lb) bell. This isn\u2019t true for competitive kettlebells.<\/p>\n<p style=\"padding-left: 40px;\">No matter their weight, competitive kettlebells will have the same dimensions for bell shape, base, and handle width.<\/p>\n<p style=\"padding-left: 40px;\">So the 16kg will look just like the 6kg. This can be helpful to make sure you are consistent with technique.<\/p>\n<p style=\"padding-left: 40px;\"><strong>#2) Weight.<\/strong> In general, pick a weight that allows you to complete a workout with good form.<\/p>\n<p style=\"padding-left: 40px;\">When in doubt, start with a lighter weight, as you can always increase the weight\/size later. If you\u2019re forcing me to pick one for you, knowing NOTHING about you, I\u2019d say consider purchasing a 16kg if you\u2019re a male or 8kg if you\u2019re a female.<\/p>\n<p style=\"padding-left: 40px;\">Now, this isn\u2019t an exact science, and we are all unique snowflakes. If you think you\u2019re stronger than average, go heavier. Not quite there? Go lighter.<\/p>\n<p style=\"padding-left: 40px;\"><strong>#3) Ballistic vs. Grind.<\/strong> You\u2019ll often hear the terms <em>ballistic<\/em> and <em>grinding<\/em> in kettlebell workout discussions, for fast and slow movements respectively.<\/p>\n<p style=\"padding-left: 40px;\"><span style=\"text-decoration: underline;\">Ballistic movements<\/span> would be quick, like the kettlebell swing.<\/p>\n<p style=\"padding-left: 40px;\"><span style=\"text-decoration: underline;\">Grinding movements<\/span> would be slow, like the overhead press. For ballistic movements, you might actually want a heavier kettlebell, to help with momentum.<\/p>\n<p style=\"padding-left: 40px;\">For grinding movements, less weight might be in order to help with control.<\/p>\n<p style=\"padding-left: 40px;\">For now, if you are just starting out, go ahead and stick to one kettlebell. Branch out as you advance in experience.<\/p>\n<p style=\"padding-left: 40px;\"><strong>#4) Handle.<\/strong> This is where quality comes into play. You\u2019ll be doing many, many repetitions with your kettlebell.<\/p>\n<p style=\"padding-left: 40px;\">If the handle has rough edges, you\u2019ll feel each and every one of the movements cut into your hand.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3611453\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/ouch.gif\" alt=\"If you&#039;re not careful, the kettlebell handle can scratch your hand and hurt. Ouch!\" width=\"411\" height=\"231\" \/><\/p>\n<p style=\"padding-left: 40px;\">Not fun.<\/p>\n<p style=\"padding-left: 40px;\">Quality matters when it comes to handles. So we\u2019ll chat about ideal brands in a moment. I\u2019ll end our discussion on handles by saying they are generally standardized at 35mm for thickness.<\/p>\n<p style=\"padding-left: 40px;\">Use this as your baseline for differences when comparing bell grips.<\/p>\n<p><strong>Okay, let\u2019s talk about kettlebell brands:<\/strong><\/p>\n<p style=\"padding-left: 40px;\"><strong>#1) <a href=\"http:\/\/capbarbell.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Cap Barbell<\/a>.<\/strong> This would be an ideal first kettlebell. Not too expensive and of decent quality, Cap Barbell kettlebells can be found on <a href=\"https:\/\/amzn.to\/2RULqtZ\" target=\"_blank\" rel=\"noopener noreferrer\">Amazon<\/a> or at any Walmart.<\/p>\n<p style=\"padding-left: 40px;\">The Cap Barbell is the most highly reviewed and reasonably priced kettlebell we have encountered. Do you have any experience with one?<\/p>\n<p style=\"padding-left: 40px;\">Let us know in the comments if you like it!<\/p>\n<p style=\"padding-left: 40px;\"><strong>#2) <a href=\"https:\/\/www.kettlebellkings.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kettlebell Kings<\/a>.<\/strong> You see Kettlebell Kings ranked as some of the best bells out there. Not a bad price for the quality.<\/p>\n<p style=\"padding-left: 40px;\">Plus, they offer free shipping in the US, which is nice since you&#8217;re essentially mailing a cannonball.<\/p>\n<p style=\"padding-left: 40px;\"><strong>#3) <a href=\"https:\/\/www.dragondoor.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dragon Door<\/a>.<\/strong> Some call Dragon Door the gold standard of anything and everything \u201ckettlebell.\u201d<\/p>\n<p style=\"padding-left: 40px;\">I wouldn\u2019t disagree, but expect to pay for it.<\/p>\n<p style=\"padding-left: 40px;\"><strong>#4) <a href=\"https:\/\/www.onnit.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Onnit<\/a>.<\/strong> Onnit rocks, and they offer good quality bells that are quite popular.<\/p>\n<p><strong>OUR ADVICE:<\/strong> Before you go buy an expensive kettlebell, check your gym!<\/p>\n<p>I bet it has kettlebells, and you can try out different brands\/ sizes\/ weights\/ styles to see which one you like the best.<\/p>\n<p><em><strong>Afraid of going? <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">Here&#8217;s how to train in a gym<\/a>.<\/strong><\/em><\/p>\n<p><strong>Don\u2019t care about buying your bell new?<\/strong><\/p>\n<p>Check out Craigslist or a used sporting goods store like Play it Again Sports for a previously owned kettlebell from a person who no longer needs it.<\/p>\n<p>A used kettlebell is still a kettlebell.<\/p>\n<p><strong>Crafty? Build your own! <\/strong><\/p>\n<h3><strong><span style=\"text-decoration: underline;\">Here\u2019s a video on how to make a kettlebell<\/span>:<\/strong><\/h3>\n<p>\n<iframe loading=\"lazy\" title=\"DIY KETTLEBELL SET FOR 20$\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/VhoLW4B--O4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p>If you make your own kettlebell (be careful &#8211; you don\u2019t want it breaking mid-swing!), please email me. I would be so pumped!<\/p>\n<p>And if you need help with ALL of this and just want somebody to tell you how to train, I got you covered too.<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tLet us create a custom Kettlebell program that fits YOUR situation. Learn more about our Online Coaching Program:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"kettlebell_and_weight_loss\"><\/a>Can You Lose Weight with Kettlebells?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3574361\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kelltebell-in-sand-713x535-1.jpg\" alt=\"Can a kettlebell help you lose weight?\" width=\"713\" height=\"535\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kelltebell-in-sand-713x535-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kelltebell-in-sand-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kelltebell-in-sand.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kelltebell-in-sand-600x450-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>If you\u2019re trying to lose weight, a kettlebell and the workout routine above would be a great part of the plan!<\/strong><\/p>\n<p>The other part of the plan should be your nutrition.<\/p>\n<p>As we lay out in our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Coaching Program<\/a> and our massive guide on &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">Healthy Eating<\/a>,&#8221;\u00a0we believe that proper <span style=\"text-decoration: underline;\">nutrition is 80-90% of the equation for weight loss<\/span>.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3611107\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/batman-surprised.gif\" alt=\"Yes, a kettlebell alone won&#039;t get you in shape!\" width=\"346\" height=\"204\" \/><\/p>\n<p>No joke.<\/p>\n<p>It\u2019s by far the biggest factor for success.<\/p>\n<p>So will you lose weight training with kettlebells?<\/p>\n<p><span style=\"text-decoration: underline;\">Maybe<\/span>!<\/p>\n<p>If you fix your diet AND begin to incorporate our kettlebell routine a few times per week, you\u2019ll will find yourself building muscle, losing fat, and <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">getting stronger<\/a>!<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3602631\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/wayne-thumbs-up.gif\" alt=\"Wayne stoked that a kettlebell workout plus proper nutrition will help him get in shape.\" width=\"380\" height=\"209\" \/><\/p>\n<p><em><strong>So how do you fix your diet?<\/strong><\/em><\/p>\n<p>Great question.<\/p>\n<p>Whether you choose to follow a <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keto Diet<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-paleo-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Paleo Diet<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-mediterranean-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mediterranean Diet<\/a>, or something like <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-intermittent-fasting\/\" target=\"_blank\" rel=\"noopener noreferrer\">Intermittent Fasting<\/a>, the best path will be up to your goals, your situation, and your habits.<\/p>\n<p><strong>Here are some basic tips though (as we cover in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/quest\/gabriel-bartons-first-quest-list\/visit-a-foreign-country-this-july\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner\u2019s Guide to Healthy Eating<\/a>):<\/strong><\/p>\n<ol>\n<li><strong>If your <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">goal is weight loss<\/a>, you have to eat less than you burn each day.<\/strong> This can be through eating less and burning more (from the kettlebell workout above)<\/li>\n<li><strong>Processed foods and junk food make it <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">really tough to lose weight<\/a>:<\/strong>\u00a0They have lots of calories and carbs, low nutritional value, don\u2019t fill you up, and cause you to overeat.<\/li>\n<li><strong>Vegetables are your friend.<\/strong> If you don\u2019t like veggies, here\u2019s <a href=\"https:\/\/www.nerdfitness.com\/blog\/vegetable-haters-how-to-start-eating-vegetables\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to make vegetables taste good<\/a>.<\/li>\n<li><strong>Liquid calories are sabotaging your efforts.<\/strong> Soda, <a href=\"https:\/\/www.nerdfitness.com\/blog\/is-drinking-fruit-juice-healthy-is-fruit-juice-really-as-bad-as-soda\/\" target=\"_blank\" rel=\"noopener noreferrer\">juice<\/a>, sports drinks: they\u2019re all pretty much high-calorie sugar water with minimal nutritional value. Get your caffeine from black coffee or tea, fizzy-drink fix from sparkling water.<\/li>\n<li><strong>Not losing weight?<\/strong> Track your calories and work on consuming slightly less each day.\u00a0<span style=\"font-weight: 400;\">We tackle this point in-depth in our article \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">Why can\u2019t I lose weight?<\/a>\u201d<\/span><\/li>\n<li><strong>Eat more protein!<\/strong> Protein helps rebuild muscle, and can help you stay under your calorie limit because it\u2019s satiating and filling. Here&#8217;s exactly <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">how much protein you should be eating every day<\/a>.<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Those tips should get you started, but if you want more specific instruction and guidance, check out the <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">NF Coaching Program<\/a> &#8211;\u00a0<\/span>Your Coach will build a routine tailored to your individual needs and what equipment you have available:<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tWeight loss doesn&#8217;t have to suck&#8230;let us help!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"kettlebell_worksheet\"><\/a>Download the Kettlebell Worksheet!<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3884506\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell.jpg\" alt=\"Colorful kettlebells in gym\" width=\"896\" height=\"460\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell.jpg 2509w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-300x154-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-713x366-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-768x394-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-1536x789-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-2048x1051-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-600x308-1.jpg 600w\" sizes=\"(max-width: 896px) 100vw, 896px\" \/><\/p>\n<p><strong>Like most things in life, the important aspect of any exercise regimen is starting it.<\/strong><\/p>\n<p>No matter what strength training program you choose, start TODAY.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3611465\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/cat-ready.gif\" alt=\"This cat is ready to start his kettlebell workout! Let&#039;s hope he doesn&#039;t lose the shades.\" width=\"309\" height=\"291\" \/><\/p>\n<p>You don\u2019t need to get strong before you can play with a kettlebell. You can play with a kettlebell to get stronger!<\/p>\n<h3><strong>Here\u2019s that <span style=\"text-decoration: underline;\">Beginner Kettlebell Workout<\/span> one more time to recap:<\/strong><\/h3>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Halos: 8 reps each side<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Goblet Squats: 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Overhead Presses: 8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kettlebell Swings: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bent Over Rows: 8 reps each side<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Front Rack Reverse Lunge: 6 reps each side<\/span><\/li>\n<\/ol>\n<p><strong>Here are the next two steps you can take with our community if you dig what we do!\u00a0<\/strong><\/p>\n<p><strong>1) Check out our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching program<\/a>.<\/strong> Our coaches can work with you to pick up a kettlebell for the first time or to learn more advanced moves.<\/p>\n<p>Whether you are brand new to your fitness journey, or ready to take it to the next level, we have your back!<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tGet strong as hell with Kettlebells in the NF Coaching Program. Learn more here:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><b>2) If you want an exact blueprint for growing strong, check out NF Journey. <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>We even have a fun kettlebell adventure that you can follow!<\/p>\n<p>Try your free trial right here:<\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><strong>3) Join the Rebellion!<\/strong> Join our free community with a biweekly newsletter, and I&#8217;ll send you our <span style=\"text-decoration: underline;\">Beginner Kettlebell Worksheet<\/span>.<\/p>\n<p>Simply sign up in the box below, and let us know what you think of it!<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta kettlebell shortcode-form-20 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Grab Your Beginner Kettlebell Routine Worksheet!<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Complete this workout at home or gym with 1 kettlebell.<\/li>\n<li>Avoid the common mistakes everybody makes when doing kettlebell exercises.<\/li>\n<li>Build strength, burn fat, level up your life!<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3390437\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"35.173.203.248\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-11-23 02:32:49\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p>I&#8217;d love to hear how this goes for you! Simply leave a comment below.<\/p>\n<p>Hell, leave a comment if there&#8217;s anything else we can help you with too.<\/p>\n<p>For the Rebellion!<\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p><strong>PS: If you are using Kettlebells to get started with Strength Training, make sure you read the other articles in our Strength Training series!\u00a0<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength 101: How to get strong<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength training workouts: get started!<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 Levels of Gym Workouts: never be lost again!\u00a0<\/a><\/li>\n<\/ul>\n<p><strong>PPS: As a reminder, this infographic shows you the <em>Beginner Kettlebell Workout<\/em>:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3890443\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-workout-infographic-1.png\" alt=\"This infographic shows the 6 exercises needed for the Beginner Kettlebell Workout\" width=\"828\" height=\"828\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-workout-infographic-1.png 1200w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-workout-infographic-300x300-2.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-workout-infographic-600x600-2.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-workout-infographic-150x150-2.png 150w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-workout-infographic-768x768-2.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/kettlebell-workout-infographic-100x100-2.png 100w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><\/p>\n<p>*All photo sources can be found in this footnote right here<span style=\"font-weight: 400;\">: <a href=\"https:\/\/pixabay.com\/en\/kettlebell-training-gym-1045067\/\" target=\"_blank\" rel=\"noopener noreferrer\">kettlebell<\/a>, <a href=\"https:\/\/www.tecom.marines.mil\/Photos\/igphoto\/241791\/\" target=\"_blank\" rel=\"noopener noreferrer\">kettlebell press<\/a>, <a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Competition_kettlebells_8-24_kilos.jpg\" data-fslightbox=\"gallery1\">kettlebells<\/a>, <a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Kettlebell_truebalance_romeike.jpg\" data-fslightbox=\"gallery1\">kettlebell II<\/a>, svershinsky \u00a9 123RF.com.<\/span><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">I\u2019m aware it\u2019s very difficult to dig into an actual kettlebell<a href=\"#refmark-1\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-minute-beginner-kettlebell-workout-build-muscle-and-burn-fat\/\">The 20 Minute Beginner Kettlebell Workout: Try This Simple Workout at Home or Anywhere!<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Our simple beginner kettlebell workout will blow your mind. Come on: Who else is going to teach you to use a kettlebell with Mario and Mega Man references? In today\u2019s guide, we\u2019ll go over the following (click to go right to that section): The Nerd Fitness 20-minute Kettlebell Workout (with video demonstration) The 6 Best [\u2026]<br \/>\nThe post The 20 Minute Beginner Kettlebell Workout: Try This Simple Workout at Home or Anywhere! first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":8042,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8507"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=8507"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8507\/revisions"}],"predecessor-version":[{"id":8548,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8507\/revisions\/8548"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/8042"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=8507"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=8507"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=8507"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}