If you’ve been looking for kettlebell workouts for weight loss you’ve come to the right place. Weight loss is most affected by a change in diet, but that doesn’t mean that your exercise regimen should take a back seat.
In fact, you can use kettlebells to burn fat and increase weight loss at the same time that you build lean muscle mass.
Kettlebells are ideal tools for creating well-rounded and effective workouts.
The following kettlebell movements target your entire body and are paired with body weight cardio movements to keep your heart rate elevated while providing a brief break from the weighted exercises.
This method using integrated cardio helps burn more fat too.
This workout consists of six exercises. Two of the exercises are bodyweight movements, and the remaining four require one moderate weight kettlebell.
We recommend men use an 8-10 kg (18-22 lbs.) kettlebell and women use an 8 kg (18 lbs.) kettlebell.
Each exercise should be done for three sets of 10-12 reps.
Kettlebell Clean and Press
Areas Worked: Shoulders, Legs, Core, Arms
- Stand upright with your feet about hip-width apart and a kettlebell on the floor about two feet in front of your feet.
- Hinge at the hips to grab onto the handle with both hands while maintaining a neutral spine.
- Set the shoulders down and away from the ears to engage the lats and upper back.
- Swing the kettlebell back between your legs, then powerfully extend your hips by driving the floor away and contracting your glutes and abs.
- As the weight passes the belly button, direct it into the rack position and insert your hand through the bell handle so the handle lies diagonal across your palm.
- The elbow should be tucked into the body.
- Push the kettlebell overhead, straightening your arm fully.
- Lower the weight back to rack position with control.
- Let the kettlebell follow the same path back down into the backswing, giving it a slight head start before following with the shoulders and torso.
- Powerfully extend hips again and bring the kettlebell back to the rack position for the next repetition.
- Perform 10-12 reps with your right arm and then repeat with your left arm.
Video: Kettlebell Clean Press
Areas Worked: Legs, Glutes
- Stand with your feet closer together and your hands clasped behind your head.
- Move into a half squat position.
- Maintain this half squat position and jump your feet out to the side, similar to how you would while performing jumping jacks.
- Jump back to starting position while still in a half squat.
- Try not to return to standing position until all reps are completed.
- Perform 12-15 reps to complete one set.
Areas Worked: Legs, Glutes, Arms, Core
The goblet squat is deeper than a traditional squat and has an increased focus on your glutes and hamstrings.
The arms and core have to stay engaged to hold the weight up, especially as the it gets heavier.
- Stand upright with your feet about hip-width apart holding the horns of the kettlebell handle in each hand at chest height.
- Squat down, flexing at the hips and knees while maintaining an upright, neutral spine.
- Lower down to where your thighs are at least parallel with the floor, and your elbows tap the inside of your knees.
- Push into your heels, contracting the glutes, and return to standing positionPerform 10-12 reps to complete one set.
Video– Goblet Squat
Areas Worked: Chest, Shoulder, Legs
Burpees are a great exercise to incorporate between weighted movements to increase caloric burn.
Their full body engagement complements the full-body kettlebell movements we list here, and this burpee variation includes a push-up to target your chest and shoulders.
- Stand with your feet shoulder-width apart.
- Squat down and place your hands on the ground in front of you.
- Jump your legs out behind you into the top of a push up position.
- Perform one push up, getting your chest to touch the floor (or as close as possible).
- Jump your feet forward, then stand up and jump off the floor.
- Perform 10-12 reps to complete one set.
Video– Kettlebell Burpees
Overhead Reverse Lunge
Areas Worked: Arms, Legs, Glutes
- Stand with your feet hip-width apart and a kettlebell overhead in your right hand.
- Your arm should be locked out and the weight of the kettlebell should stack over your elbow, shoulder, and hip joints.
- Step your right foot back into a lunge position, with the knee hovering just above the floor. Keep your left hand out for balance.
- Push into the floor to step back together to your starting position.
- Perform 10-12 reps on your right leg, then switch legs and arms to complete 10-12 reps on your left leg for one set.
Areas Worked: Shoulders, Arms, Back
- Start in a seated position with the knees bent and feet flat on the floor.
- Hold the kettlebell in front of your chest.
- For an added challenge, keep your feet off the floor during the movement.
- Rotate through the core and bring the kettlebell to one side of the body.
- Exhale and bring the kettlebell back to the starting position, then across the body to the other side.
- Rotating the bell once on either side constitutes one rep. Perform 15 reps for one set.
Video– Russian Twist
Once you complete the workout, cool down by completing 5-10 minutes on the stationary bike at a low intensity, followed by 10-20 minutes of stretching.
What’s your favorite exercise to perform with kettlebells?
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About Amanda Perkins:
Amanda works with Kettlebell Kings as a senior writer. She has been put on this earth to inspire people and inspire them to achieve their health and fitness goals with enthusiasm. Her niches are health, fitness, and kettlebell workout. Amanda with Kettlebell Kings is focused on providing fitness routines, professional tips, and kettlebell equipment to all fitness enthusiasts. She likes to travel in her free-time and is a foodie with refined interest in healthy food.