Build full-body strength and boost your metabolism with these four beginner-friendly kettlebell moves

New to resistance training? A kettlebell is one of the best pieces of kit you can start with

Concentrated young black woman exercising lifting kettlebell to her chest in gym
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Strength training has so many benefits. From increasing your muscle mass and bone density to boosting your metabolic rate and keeping your weight stable.

Lifting weights can also improve your joint function and mobility, reducing your risk of injury in everyday life. And you don't need a fancy weightlifting routine and machines to reap the benefits of strength training.

In fact, one of the best pieces of kit for developing full-body strength is the humble kettlebell. Trainer Chris Hover recently shared a workout that is ideal for beginners.

It's a session you can do from home if you have a kettlebell of your own. Or, find a quiet corner of the gym, avoid queuing for machines and get a sweat on with this workout.

How to do Chris Hover's kettlebell workout for beginners

A post shared by Chris Hover (@chrishover_)

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There are four moves in this workout. Do them for the repetitions prescribed below, taking 15 to 30 seconds rest in between exercises. After doing the first round, take 90 seconds to two minutes of rest, then repeat four more times.

  • Racked high knees x 50ft each side
  • Kneeling high pulls x 12
  • Split squats x 8 each side
  • Gunslingers x 10 each side

The only thing you need is a kettlebell that’s comfortable to use for all the moves. If you don't have much experience with strength training, it's a good idea to start off with a light weight and work your way up as you get more confident and perfect your form.

The benefits of kettlebell workouts

Kettlebell routines like this one engage a wide range of muscles, meaning they're an efficient way to help you build strength.

In particular, kettlebell exercises are great for strengthening the core, which includes muscles in your abdominals, obliques and lower back. The moves in this routine will also get your heart rate up, improving your cardiovascular fitness and giving your metabolism a temporary boost.

Overall, you can't beat this routine if you're a beginner who wants to start getting stronger, fitter and more familiar with kettlebell workouts

Alice Porter
Freelancer Writer

Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.

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