Kettlebell Fat Loss
Workouts to Get You Lean!

My favourite kettlebell fat loss workouts share one thing in common - they are hard work!

However, I do maintain that you get out what you put in, and to achieve outstanding results, requires outstanding effort!

I personally like to keep kettlebell fat loss workouts very simple. The reason for this simplistic approach is that when you are working very hard, by keeping the workout simple, you get into a rhythm, and the technique becomes ingrained very quickly - making for a far more effective workout.

As you will see in a moment, I frequently use a combination of kettlebells and either body weight, or short, intense cardiovascular exercises, to induce maximum effect.

The reason for this is purely to burn as many calories as possible, within as short a time frame as possible, thus increasing the potential for Excess Post Exercise Oxygen Consumption which translates to increased calorie expenditure at rest in the hours following the completion of the workout.

You may also notice that in some instances, I list exercises to be performed for sets of time, as opposed to sets of reps. Working for time (instead of rep ranges) is a very very effective way of training, it's main benefit being the potential to increase a muscles time under tension.

The longer a muscle is under tension, the more pronounced the training effect. With this in mind, when working for time, always aim to complete as many reps as possible within the allotted time period.

One key factor to remember when it comes to kettlebell fat loss is that, no matter how hard you train, if you are consuming more calories than you need, you just will not lose fat!

For further tips of getting the most from your diet and weight loss program, make sure you check out my weight loss section here.

Now without further ado, let's take a look at some of my most successful kettlebell fat loss workouts.

Note: - All workouts listed should follow a thorough warm up lasting 10 minutes, comprising of mobility exercises and dynamic stretches to warm and loosen the muscles, tendons, ligaments and joints while preparing the mind for the task ahead.

Kettlebell Fat Loss - Workout 1

This kettlebell fat loss workout combines the awesome kettlebell swing with short, sharp sprints and fast runs over 25 metres.

The beauty of this workout lies in the fact that it can burn a serious amount of calories in a short time frame while inducing a strong cardiovascular stimulus and really working the legs, hips, bum and core. Double Handed Kettlebell Swings - Kettlebell Fat Loss Supreme!

After a thorough 10 minute perform:-

Kettlebell Swings 5 reps
Sprint 25 Metres and walk back to kettlebell
Kettlebell swings 10 reps
Sprint as above
Kettlebell swings 15 reps
Sprint as above
Kettlebell Swings 20 reps
Sprint as above
Kettlebell swings 25 reps
Sprint as above
Kettlebell swings 20 reps
Sprint as above
kettlebell swings 15 reps
Sprint as above
Kettlebell swings 10 reps
Sprint as above
Kettlebell swings 5 reps
Sprint as above

Cool Down: - Brisk walk and stretching for 10-15 minutes.

This workout works equally well if you happen to train outdoors near a flight of steps. The steps should take between 20 seconds and 1 minute to reach the top (ascended as fast as possible) and can be substituted in for the sprints and fast runs listed above.

Simple and Superb!

Kettlebell Fat Loss - Workout 2

This workout assumes a good competence in the kettlebell Jerk and Kettlebell Snatch.

After a thorough 10 minute warm up perform:-

1 Minute each arm of Kettlebell Jerks Kettlebell Fat Loss - Jerks
1 Minute of Burpees
1 Minute of Kettlebell Squats
1 Minute of Push Ups
1 Minute of Alternating Reverse Lunges
1 Minute each arm of Kettlebell Snatch

2 minutes rest

Repeat for 3 - 5 circuits depending on fitness level.

Cool Down: - Brisk walk and stretching for 10-15 minutes.

A kettlebell fat loss routine of this nature can place a very large demand on both your cardiovascular system and muscular endurance, especially in the back, shoulders and leg muscle groups.

Kettlebell Fat Loss - Workout 3

Kettlebells are used solely in this workout, with exercises performed back to back in a circuit fashion.

After a thorough 10 minute warm up perform:-


1 Minute of Body Weight Squats, Full Range of Motion.
Rest 15 seconds
1 Minute of Kettlebell 2 Handed Swings
Rest 15 seconds
1 Minute per arm of Kettlebell Snatch
Rest 15 seconds
1 minute of Alternating Kettlebell Renegade Rows
Rest 15 seconds
3 reps each arm of Turkish Get Ups
Rest 15 seconds
2 Minutes of shuttle run

Take 2 minutes rest between circuits and repeat for 3-5circuits depending on fitness level/ability.

Cool Down: - Walk and stretching for 10-15 minutes.

When looking to optimise kettlebell fat loss, ensure that you exercise regularly, with workouts such as those listed above being performed 2-4 times weekly.In addition, I recommend performing 1-3 additional sessions per week of moderate paced cardiovascular exercise such as hill walking, swimming or cycling. Each session should last from between 20 - 45 minutes, depending on fitness levels.

Finally, don’t forget - to lose weight optimally, you MUST be eating less food than you consume!

I Hope you enjoyed reading.



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