Increase time or kg?

[LadyPeppermint]

For the last month or so, I've been doing a 15 minute full body kettlebell workout about 5 times a week with an 8kg kettlebell. I find the 15 minute slot brilliant as it's easy to fit into the day and there's no excuses to avoid it as it's over so quickly. I'm finding the 8kg fairly easy, or at least maybe not enough of a challenge. I wondered if anyone could advise whether it would be ok to simply start doing the same routine with a 10kg kettlebell, or whether it would be more beneficial to use the 8kg for a longer (30 minute?) routine? I know 15 mins isn't much, but along with a sensible diet, I've gone from steadily losing 1lb a week to losing 2lbs a week just by adding in this regular 15 minute session, and i do feel a lot leaner, so it is definitely paying off one way or another.

I'm not looking for miracles - just keen to know what would be the best next step for me.

In terms of my objective - i see the healthy eating as the route to weightloss and the kettlebells as a way to tone up as I lose (in addition to some yoga and running along the way). I am aware that a 15 minute routine alone isn't going to make me lose weight in the long run, so I'm not asking "what's the best way to lose weight?" - I'm wondering what the best next step would be for continuing to strengthen and tone as I lose.

Thanks in advance for any advice.

Go for 12kg kettlebell

@dontdoubtyourself

Go for 12kg kettlebell

Thank you - why do you say this? Also, do you think it would be ok to continue to do a 15 minute session with the 12kg? Thanks

Up the weight but try and vary your exercise a bit too. I lift weights and change it up v regularly, as well as increasing weights as it gets easier. If the last 2 reps don't floor me, the weights need to go up. I also build in cardio intervals at least 3 times a week as well as some walking/running/cycling.

Doing the same routine on repeat is not time well spent.

@ShowOfHands

Up the weight but try and vary your exercise a bit too. I lift weights and change it up v regularly, as well as increasing weights as it gets easier. If the last 2 reps don't floor me, the weights need to go up. I also build in cardio intervals at least 3 times a week as well as some walking/running/cycling.

Doing the same routine on repeat is not time well spent.

Thanks - yes this is true. I do usually vary things a lot more. I've just been really enjoying this so have stuck with it, but this is a timely reminder that i should build in more variety. The 15 minute session is a brilliant way to ensure I do at least that exercise every day, so if you have any recommendations for other quick sessions, please do let me know. Thanks

Can I ask which routine you’ve been following? I was trying to do daily kettlebell swings, but I’ve fallen off the wagon and don’t find the fitness blender videos motivating enough right now. 15 minutes would be perfect to get me back into it.

PS I have a 10kg kettlebell, I reckon you should move up to 12kg to progress from the 8kg weight.

You need to keep increasing your weight otherwise your body will adapt and plateau. You should be using a weight that's a challenge ie the last couple of reps in your set are hard.

@Bobchopslop

Can I ask which routine you’ve been following? I was trying to do daily kettlebell swings, but I’ve fallen off the wagon and don’t find the fitness blender videos motivating enough right now. 15 minutes would be perfect to get me back into it.

PS I have a 10kg kettlebell, I reckon you should move up to 12kg to progress from the 8kg weight.

Hey, it's the Caroline Girvan 15 minute Kettlebell workout on youtube I've been doing. It's great - no messing about!

@Figgyboa

You need to keep increasing your weight otherwise your body will adapt and plateau. You should be using a weight that's a challenge ie the last couple of reps in your set are hard.

Thanks - that makes sense. I could easily do a few more of each exercise at the moment and don't feel anything in my muscles the next day so i guess that means I should definitely move up. Thank you!

I second the 12kg upgrade. 15 minutes is working for you so I’d stick with those but you could pick one session a week where you do a slightly longer one, to give yourself a bit of an extra challenge.

You need to keep increasing your weight otherwise your body will adapt and plateau. You should be using a weight that's a challenge ie the last couple of reps in your set are hard

This.

You need to train to failure.

@FrankGrillosFloof

I second the 12kg upgrade. 15 minutes is working for you so I’d stick with those but you could pick one session a week where you do a slightly longer one, to give yourself a bit of an extra challenge.

This is a great idea. I think planning this session in advance would also help me stick to it. Thank you.

Yup, thirding the 12k. Carrying on for longer won't help you build muscle, which is what you want (there is no such thing as toning - you build muscle, which gives the "toned" appearance). You want to go as heavy as you can manage, while keeping good form (to prevent injury)

Fourthing up the weight. Also, as you increase the weight make sure you are using the correct form. Kettlebells are a specialism and require compentence in the basic skills to perform a lot of the movements in an effective, safer manner.

CG is brilliant and very strong, however her kettlebell form isn't always that good e.g. in the 15 min workout, I think you are referring to, she consistently leans back at the top of the kettlebell swing. The top of the swing is basically a standing plank. If you're leaning back you are not using your core and it puts extra strain on your lower back which could lead to injury, preventing you from continuing to workout.

CGs form when cleaning her bell is also not quite right, your elbow should be kept close to the body, whereas I've seen her clean the bell with her elbow flared which also may lead to elbow pain.

As I said above, I think CG creates some great content and I use many of her workouts, just be cautious with some of the kettlebell form. Use her workout sequences but maybe not copy all the methods she demonstrates on screen. Good luck!

@StPaulsCathedral

Fourthing up the weight. Also, as you increase the weight make sure you are using the correct form. Kettlebells are a specialism and require compentence in the basic skills to perform a lot of the movements in an effective, safer manner.

CG is brilliant and very strong, however her kettlebell form isn't always that good e.g. in the 15 min workout, I think you are referring to, she consistently leans back at the top of the kettlebell swing. The top of the swing is basically a standing plank. If you're leaning back you are not using your core and it puts extra strain on your lower back which could lead to injury, preventing you from continuing to workout.

CGs form when cleaning her bell is also not quite right, your elbow should be kept close to the body, whereas I've seen her clean the bell with her elbow flared which also may lead to elbow pain.

As I said above, I think CG creates some great content and I use many of her workouts, just be cautious with some of the kettlebell form. Use her workout sequences but maybe not copy all the methods she demonstrates on screen. Good luck!

Thank you! This is really useful actually as I had already noticed that she swings a good bit more than I've seen demonstrated as best practice, and I've been trying to follow the form I saw in a short video someone linked to on here. I'm basically trying to make sure I'm not bobbing up and down, keeping back straight, core engaged and trying to ensure I'm using hamstrings to power the swing - is that ok? As a consequence, I'm not actually swinging around as much as she does. But yes I'm trying to do some research on good form to ensure I'm doing the moves properly as I worry about damaging my lower back.

In the short 15 min CG workout, I think she is demonstrating at the end of which she is bringing up to a full swing, which is why she is "bobbing up and down". I've linked to Cori from Redefining Strengh demonstrating the movement. Cori is just brilliant, a great source of knowledge and her form on everything I've seen her demonstrate is sound. Also, she has loads of exercise ideas and suggested short circuits that you might like, although not that many follow along videos.

The swing loads your hamstrings so you should feel it there, make sure your glutes are engaged though. I've time stamped to the part in this video where Marianne Kane explains what happens when the glutes aren't engaged, leading to leaning back at the top of the swing:

And because you always need an eccentric half naked Russian man, the basics from Pavel Tsatsouline:

Good luck comrade!

@StPaulsCathedral

In the short 15 min CG workout, I think she is demonstrating at the end of which she is bringing up to a full swing, which is why she is "bobbing up and down". I've linked to Cori from Redefining Strengh demonstrating the movement. Cori is just brilliant, a great source of knowledge and her form on everything I've seen her demonstrate is sound. Also, she has loads of exercise ideas and suggested short circuits that you might like, although not that many follow along videos.

The swing loads your hamstrings so you should feel it there, make sure your glutes are engaged though. I've time stamped to the part in this video where Marianne Kane explains what happens when the glutes aren't engaged, leading to leaning back at the top of the swing:

And because you always need an eccentric half naked Russian man, the basics from Pavel Tsatsouline:

Good luck comrade!

This is perfect. Thank you so much for doing this. This video from Marianne Kane is the one I've been using already to try to perfect my form, so glad you approve of her technique! I will check the others out too.

Thanks again for your input - it's really very much appreciated. Off to check out our Russian friend now 😃