Exercises with a kettlebell 16 kg at home: training complex

fitness trainer with 20 years of experience

“Have you ever thought that you can keep yourself fit by working out with weights? It’s true! These exercises can have many benefits to your health and fitness.”

What we’ll tell you about

What are the benefits of working out with kettlebells?

Think of a kettlebell as a large, heavy ball with a handle. When you work out with it, you activate a lot of muscles. This helps to strengthen your muscles and make them stronger.

Also, working out with a kettlebell can improve your heart and lung function, because when you move the projectile, you are working on your endurance. Another plus is that you can burn calories with a kettlebell. This means that working out can help you lose excess weight and keep your body in good shape.

Also, working out with kettlebells can be fun! You can come up with different exercises and create your own workouts. A great way to diversify your workout and make it interesting.

So don’t hesitate to try kettlebell workouts! They can do your body a lot of good and help you feel better and healthier.

That’s why 16kg kettlebell exercises are suitable for working out at home:

It’s convenient. Working out at home is faster and more convenient than driving to the gym. You’ll save time and can workout whenever you want.
It’s effective. Kettlebell exercises work different parts of the body and help strengthen different muscle groups.
Doesn’t require a lot of space. Kettlebells are small and easy to store at home without taking up space in your apartment.
It is economical. Buying a kettlebell is a one-time expense that will pay off in the long run, because you no longer have to pay for a fitness club.
Great fat burning. Exercising with kettlebells is a great way to expend extra calories by using the maximum amount of energy. This helps you burn fat and maintain a healthy weight.

Preparing for workouts

Before you start working out with kettlebells at home, it’s important to make sure your body is ready for it. Here’s what you need to do.

Make sure you don’t have any pains or health problems that could interfere with your workout.
If you have any health conditions or haven’t exercised in a long time, it’s best to talk to your doctor before you start working out.
Check your physical condition and fitness level. This will help you understand which kettlebell exercises are right for you.
Make sure you have everything you need for kettlebell training, such as the kettlebell itself and a safe place to work out.
Before you start your workout, do a warm-up to warm up your muscles and joints. This will help avoid injury and prepare your body for the exercise.

Rules for safe use of a 16 kg kettlebell at home

Learn the technique. Always follow safe exercise technique. If you exercise with improper technique, the risk of injury increases, especially when it comes to heavy weights. Constantly repeat the correct movements to avoid unpleasant consequences.

Control the movements. A common mistake is incorrectly lowering the kettlebell after performing the exercise. It is important not to let your back bend and not to transfer the weight to your toes. Lower the kettlebell under control, as if you were going to do one more repetition, and only then relax.

Start with light weights. If you are just starting out with kettlebells, start with a small weight and gradually increase the load to avoid overtraining and injury.

Choose a safe place. Practice on a stable and level surface to avoid falls and injuries.

Listen to your body. If something hurts or feels uncomfortable during your workout, stop exercising and rest.

Don’t be afraid to make mistakes. If you do something wrong, don’t hesitate to consult a trainer or find information on proper technique.

Basic exercises with a 16 kg kettlebell

Squats with a pull to the chin

Technique

Stand up straight, spread your feet shoulder-width apart and turn your toes apart.
Grasp the kettlebell with both hands, closing them around the handle.
As you inhale, slowly lower into a squat until you are parallel to the floor, pulling your pelvis back. The kettlebell should touch the floor at the bottom point of the movement.
On exhalation, smoothly return to the starting position, pulling the kettlebell to the chin with elbows up halfway.
On the inhale, repeat the squat, lowering the weight in front of you on straight arms.
It is important to make sure your back remains straight throughout the exercise.

Squat-plies with a kettlebell

In this exercise, the main emphasis is on the drive muscles of the thigh (inner part) and gluteal muscles. The quadriceps are also active, but to a lesser extent.

Technique

Spread your legs much wider than your shoulders and turn your toes to the sides. Keep the weight lowered in front of you – this will make it easier to hold.
As you inhale, slowly lower yourself as if sitting down on a chair. Your knees should be pointing in the same direction as your toes, not inward.
Once you have reached a comfortable depth, begin to rise on the exhale, extending the knees and hips.
Pay attention to the correct position of your back and prevent it from rounding, and make sure that your knees do not extend beyond your toes.

Kettlebell swings

Technique

Stand firmly with your feet shoulder width apart, toes looking straight ahead.
Start swinging back and forth. Then sharply straighten your knees and hips to push the kettlebell forward, raising it to eye level.
At the maximum point, exhale. Then bend your knees and hips, lowering the kettlebell under your pelvis.
At the lowest point, inhale and repeat the movement.
It is important to keep a straight back during the exercise.

Pulling the kettlebell in an incline to the waist

Technique

Take the kettlebell in one hand and stand up straight, feet shoulder width apart.
Lean forward, keeping your back straight, bending your knees gently.
Lower the weight down in front of you until your arm is fully extended.
Strongly contract your back and upper shoulder muscles to lift the kettlebell to your waist.
Smoothly lower the kettlebell down and repeat the exercise.

Lunges with one kettlebell

Technique

Grab the kettlebell with both hands by the handle and hold it in front of your chest, lift it on your forearm or hold the kettlebell in one hand
Take a step back with one leg, keeping your back straight.
Lower down, bending both legs until the back knee almost touches the floor and the front knee drops to parallel with the floor.
Return to the starting position, shifting the weight to the front leg.
Repeat the exercise on the other leg.
It is important to tense the buttocks, keep a straight back and fix your gaze on one point.

Standing pull with a kettlebell

Technique

Lift the kettlebell, straighten your back, tense the muscles of the abdomen and buttocks, without rounding your back.
As you inhale, draw your pelvis back, keeping your knees in place. Your arms should be free hanging, with elbows straight. As you lower yourself down, touch the kettlebell to the floor.
As you exhale, push off with your heels, straighten your buttocks and back while lifting the kettlebell to your chest.
Perform all movements without interruption and simultaneously.

Triceps curls with a kettlebell from behind the head

Technique

Stand up straight, spread your legs shoulder-width apart.
Place the kettlebell with both hands behind your head, palms turned inward and elbows raised.
Inhale and slowly straighten your arms, lifting the kettlebell upward.
At the top point, pause briefly while tensing your triceps.
Exhale and slowly return to the starting position, lowering the weight behind your head.

Curls lying on the floor on the abs with a kettlebell

Technique

Lie on your back on the floor, bend your knees and place your feet on the floor, placing them at the width of your hips.
Grab the kettlebell with both hands and press it against your chest. Your arms should be parallel to each other.
Slowly lift your shoulders and upper back off the floor, tensing your abs. Inhale during this movement.
Pause at the top point when your upper torso is slightly lifted off the floor.
On the exhale, slowly return to the starting position, lowering to the floor but not releasing the tension in your abs.
Repeat the movement for a set number of reps or time.
It is important to control the movement and not use inertia to maximize the activation of the abs.

Interval training with a 16 kg kettlebell

Kettlebell interval training is a set of exercises using a kettlebell. These can be squats, pull-ups, swings and other movements that help strengthen muscles and improve body shape. The workout can last as little as 20 minutes, but that doesn’t include time for warming up and warming down.

Because of the high intensity, these workouts are not recommended to last longer than 20-30 minutes. Usually, 15 minutes is enough for the average person to get an effective workout.

Here is an interval workout with kettlebells at home using the above exercises.

Lap 1: Squats and Swings

Squats with chin pulls – 30 seconds.
Swings with kettlebell – 30 seconds.
Squats-plie with kettlebell – 30 seconds.
Rest 1-2 minutes.

Round 2: Pulling and lunges

Pulling a kettlebell in a bend to the waist – 30 seconds.
Lunges with one kettlebell (alternately on each leg) – 30 seconds.
Standing pull with a kettlebell – 30 seconds.
Rest 1-2 minutes. Relax and stretch your muscles.

Circle 3: Work with the upper body

Triceps curls with a kettlebell from behind your head – 30 seconds.
Exercising the abs with a kettlebell – 30 seconds.
Rest 1-2 minutes.

Repeat the circles 1-2 more times depending on your fitness. Do not forget about the correct technique of exercises and be sure to consult with a trainer if you have any doubts.

Recommendations for planning workouts

Exercise frequency. Start with 3-4 workouts per week. This could be Monday, Wednesday, Friday and Saturday, for example.

Duration of the workout. Start with 20-30 minutes per workout and gradually increase to 45-60 minutes as your fitness improves.

Interval workouts. Add interval exercise 1-2 times per week. Start with 20-30 minutes and increase the time as you progress. Interval training helps speed up your metabolism and burn more calories.

Fat burning. To maximize fat burning, incorporate high-intensity exercises such as interval training into your workouts and increase the intensity of your workouts as your fitness improves. Also pay attention to your diet, reducing your intake of calorie-dense foods and increasing your intake of protein, vegetables, and healthy fats.

Time of day. Choose a convenient time to exercise that works best for you – morning, afternoon or evening.

Rest. Don’t forget the importance of rest. Rest at least 1-2 days a week to give your body time to recover and build muscle mass.

Planning. Create a workout schedule ahead of time and stick to it. This will help you stay on track and reach your goals.

By following this plan, you will be able to effectively workout at home with weights, burn fat and improve your fitness.

Nutritional recommendations to maintain your results

Monitor your caloric intake to be in a moderate caloric deficit if your goal is weight loss. Reduce your calorie intake gradually per week for sustainable and healthy weight loss. A food diary can help.

Include a variety of foods in your diet that are rich in protein, carbohydrates, and healthy fats. Vegetables, fruits, grains, legumes, fish and meats are great sources of nutrients.

Prefer complex carbohydrates such as whole grain breads and pasta, potatoes, fruits and vegetables. They will provide you with energy for your workouts and help control your blood sugar levels.

Drink enough water throughout the day to keep hydrated. Consume about 2-3 liters of water per day or more if you are exercising intensely.

Control your portion size to avoid overeating. Try to eat slowly and listen to your body to feel full.

Prefer light carbohydrates and proteins before exercise for energy, and post-workout carbohydrates and proteins for muscle recovery and growth.

Limit your intake of processed foods, sweets and sugar to reduce your caloric intake and maintain a healthy lifestyle.

Importance of systematic workouts

Daily workouts at home with kettlebells are important because:

Consistency yields results. The more often you workout, the better.
Regular workouts help you stay motivated and strong in achieving your goals.
If working out becomes a habit, it becomes easier to perform.
You don’t have to travel far to the gym, practicing at home can save you time.
Each workout brings you closer to your goals.

How to enjoy training with kettlebells

Try different exercises and choose the ones you like best. Set yourself goals and track your progress, it’s motivating. Work out with friends or family, it’s more fun together. Try out different workout programs so you don’t get bored.

Keep a positive attitude and create a cozy atmosphere to workout in. Your favorite music will create a special mood! The main thing is to enjoy the process and don’t forget about your goal!