For those women who want to exercise at home there is nothing more comfortable about effort-result than training with their own weight. However, if you are tired of lunges and planks and you are ready for something new, the task can always be complicated by adding fitness equipment.

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In terms of the amount of fat tissue burned and the calories consumed, the strength exercises are inferior to cardio training, but in terms of efficiency they significantly benefit. In addition, power loads accelerate metabolism, increase bone density and flexibility of joints, strengthen the cardiovascular system. We offer you to try these 14 great kettlebell moves for women:

Kettlebell swing. Standing on the floor and make swings with both arms lowering a kettlebell between your knees. Start from 3 x 10 repetitions.

Credit: Pixabay

Credit: Pixabay

Single-arm kettlebell swing. Standing on the floor and make swings with one arm lowering a kettlebell between your knees. Start from 3 x 10 repetitions.

READ MORE: 4-week effective challenge can help get fully round butt

Kettlebell deadlift clean. Standing on the floor, take a kettlebell in your right hand and lift it to your breast from the floor. Do 3 x 12 repetitions.

Kettlebell sumo deadlift. Standing on the floor, take a kettlebell with your both hands and perform deadlifts. Do 3 x 12 repetitions.

Credit: Pixabay

Credit: Pixabay

Romanian deadlift with kettlebell. Standing on the floor, take a kettlebell with your both hands and bend your body at the waist. Do 3 x 12 repetitions.

Figure 8. Standing on the floor, bend your knees a little, Hold a kettlebell behind your left leg with one arm on each side of your leg. Grab the bell with your left hand and swing it in front of your left leg, between your legs, and behind your right leg. Grab it with your right hand and swing it in front of your right leg, between your legs, then behind your left leg. Do 3 x 12 repetitions.

READ MORE: How to use tabata workout to get lean and fit

Credit: Pixabay

Credit: Pixabay

Halo. Standing on the floor, take a kettlebell with your both hands and move it around your head. Do 3 x 12 repetitions.

Side press. Standing on your right feel and your left knee. Take a kettlebell in your right hand and perform side crunches, touching the floor with your left palm. Do 3 x 12 repetitions

Windmill. Standing on the floor, take a kettlebell with your right hand and lift it. lower your left hand to touch the floor. Do 3 x 12 repetitions

Kettlebell thruster. Standing on the floor, take a kettlebell in your arms perform a squat and then lift your arms up. Do 3 x 12 repetitions

Credit: Pixabay

Credit: Pixabay

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Bent-over row with kettlebell. Bend your right knee and step your left leg back. Take a kettlebell in your left hand and move in up and down. Do 3 x 12 repetitions.

Deficit pushup. Take a plank position, place your right hand on a kettlebell and perform pushups. Do 3 x 12 repetitions.

Suitcase lunge. Take kettlebells in your both arms and perform back lunges. Do 3 x 12 repetitions.

Kettlebell goblet clean. Standing on the floor, take a kettlebell in your both hands and lower it on the floor between your feet. Do 3 x 12 repetitions.

Credit: Pixabay

Credit: Pixabay

READ MORE: A 5-minute butt and thigh workout to get a bigger butt

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.

Credit: BetterMe