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Tom's Guide
7 days ago
- Health
- Tom's Guide
Transform your body in 15 minutes — the 5 kettlebell moves you need, according to a coach
If you're searching for an accessible piece of fit kit to help inject some fun (and fire) into your at-home weight training, then it's time to invest in one of the best kettlebells. From swings and tactical cleans to deadlifts and snatches, there's a seemingly endless list of exercises to master with this uniquely shaped weight. And doing so comes with multiple benefits. Along with offering a space-efficient way to improve strength, endurance, and overall fitness from home, kettlebells can help to engage multiple muscle groups at the same time, while giving your balance a boost too. If that sounds like your kind of training, grab your humble bell and try out this quick 15-minute workout from NASM-certified personal trainer Jeff Sutherland. Using just one weight, Sutherland has created a speedy full-body workout that is bound to get your heart rate up and put your muscles through their paces. To make this workout as speedy and effective as possible, Sutherland's session is made up of a single kettlebell complex, which includes five exercises and five rounds. 'In a kettlebell complex, there's no rest in between the exercises; it just seamlessly goes from one exercise to the next,' Sutherland explains. This means you'll complete each of the five exercises back to back before enjoying a one to two-minute break. Once you've done so, you'll need to repeat each exercise for four more rounds. But that said, Sutherland flags that if you do need to rest in between each exercise, you could turn this workout into a circuit with 15-30 seconds in between the next move to help you catch your breath. Either way, the exercises included in Sutherland's session include: Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Sutherland uses an 18kg kettlebell for each of the first four moves and push-up bars to complete the push-ups, but the trainer notes that if you don't have the latter to hand, this isn't a problem. 'I did five total rounds in under 15 minutes,' he adds. 'Do workouts like this consistently, and you'll get stronger, leaner, and more conditioned.' It's well worth learning how to hold a kettlebell properly before you begin working out with these free weights, as you'll need to perfect different grips for different exercises. But no matter how you look at it, using a free weight like a kettlebell comes with many science-backed benefits. According to a research study produced by the American Council on Exercise, kettlebell training can 'significantly boost' aerobic capacity, while also improving core strength and dynamic balance. A second 2024 research article states that kettlebell training is also a priceless asset in any athlete's workout arsenal, as it can be a 'flexible and useful strategy' for improving players' performance in a variety of sports. Researchers confirmed that dialing up the resistance with a kettlebell can enhance strength, power, endurance, explosive power, and balance. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
The Star
21-07-2025
- Health
- The Star
QuickCheck: Is Pilates enough to count as a full workout?
PILATES has been practised in Malaysia for quite a while, but its popularity appears to be soaring recently, with more classes popping up. It's well-known for strengthening the core, enhancing posture, and boosting flexibility. Many prefer it as a low-impact workout that still produces results. But is it truly capable of replacing your gym workouts? Verdict: True According to the American Council on Exercise (ACE), Pilates offers functional fitness benefits, meaning it trains the body to move more efficiently in everyday life. It's also gentle on the joints, making it a sustainable choice for those recovering from injury or managing chronic pain, although it's best to consult with your doctor first. Consequently, Pilates can be a viable long-term primary workout for many people. Modern Pilates variations, including reformer Pilates and power Pilates, take things even further. These sessions often include spring-loaded machines, resistance bands, or quicker-paced flows that can elevate your heart rate and test your muscles. A 2020 study found that dynamic Pilates significantly enhances muscular endurance and supports better body composition. However, if your fitness goals include building substantial muscle mass or enhancing cardiovascular endurance, experts recommend combining Pilates with weight training or cardio sessions for a more comprehensive routine. Pilates can be sufficient for building strength, balance, flexibility and core control. It emphasises not just intensity, but also consistency, intention and mindful movement quality. Depending on your goals, Pilates can be either your primary workout or a significant component of a broader fitness regimen. References: 1) American Council on Exercise (ACE): about-ace/press-room/in-the- news/8174/pilates-health- benefits-how-to-get-started- and-how-to-get-better- everyday-health/#:~:text= Previous%20research% 20conducted%20by%20the,and% 20more%20confident%2C%20Melas% 20says 2) Harvard Health Publishing, Pilates: A good option for older adults: edu/exercise-and-fitness/ pilates-a-good-option-for- older-adults 3) Power Pilates UK, 7 Ways Dynamic Pilates Enhances Athletes' Sports Performance: ways-dynamic-pilates-enhances- athletes-sports-performance/
