Best Kettlebell Workout For Fat Loss

Updated: Jul 22

Best Adjustable Kettlebell

Kettlebell Set

Not all workouts were created equal

As you start your weight loss journey, you may think that as long as you are going and putting in hard work and getting a sweat on then you are nailing the exercise part. However, just because you have worked really hard does not mean that it is the most effective way to workout. When in reality, if you workout right in the optimal way, you can increase your fat burning in a very short workout. Research has even shown that if you do a short hard 'high intensity interval training' (HIIT) workout, then you will burn far more fat than if you do long hard cardio sessions, or longer workout sessions. One study also showed that if you have 30 seconds rest instead of 60 seconds rest then you will burn more fat (1). The best kettlebell workout for fat loss will be a shorter harder session that will increase your metabolism throughout the day, in order for you to achieve your weight loss goals.

I am going to outline how best to execute a kettlebell workout for fat loss and how you can use these tips and tricks in order to make any HIIT session more effective for your fat loss.

Having the right diet is also important for weight loss. Find out more about nutrition here: https://www.georgelewishealth.com/nutrition-and-supplements

Why kettlebells

Kettlebells are the offer a great workout, this is due to the fact that a good kettlebell workout can engage the full body. You can get a great full body workout, training multiple muscles at once in one movement. Kettlebells are perfect for a HIIT workout giving you that desired metabolism boost. This makes kettlebells one of the best tools for a fat loss workout.

How Best To Build Up to This Kettlebell Workout For Fat Loss

Now, pay attention and get out your pen and paper to write this down because your going to want to do each exercise once in a circuit, then repeat the circuit. Don't worry if you can’t repeat the circuit more than once or struggle with the amount of reps then this is just something you can build up to overtime. I will show the regressions below.

The ideal is to repeat this circuit 4 times with a 2 minute rest at the end of each circuit, completing each exercise for 60 seconds and then taking a 15 seconds rest before moving on to the next. The exercises are set out in an order where you will be working different muscles for each exercise. There are 7 exercises so the total time for the full session would be 35 minutes.

The best kettlebell workout for fat loss is one where you are able to progress what you do each week, so chose your starting point from the list below and work to doing progressively more. This workout can be completed up to 3 times per week maximum with a minimum 48 hours rest between workouts.

1 circuit, 30 seconds per exercise and 60 seconds rest after each exercise.

1 circuit, 45 seconds per exercise and 60 seconds rest after each exercise.

1 circuit, 45 seconds per exercise and 45 seconds rest after each exercise

1 circuit, 60 seconds per exercise and 45 seconds rest after each exercise

1 circuit, 60 seconds per exercise and 30 seconds rest after each exercise

1 circuit, 60 seconds per exercise and 15 seconds rest after each exercise.

Then build up adding an extra circuit but making the first circuit the same as the top circuit above and building up. Make sure you build up slowly over a period of weeks/months.

Top Tip

Invest in an adjustable kettlebell, this will help you adjust the weight in order to make sure you keep pushing yourself to get the desired results of an increased metabolism. All these exercise require you to be moving a different amount of weight (exercise 2 will need less weight that exercise 6).

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Alternatively, you can buy a kettlebell set with multiple different kettlebells.

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Personally, I prefer the adjustable kettlebell for this workout but either of these options are way cheaper than a gym membership over time and give you everything you need in order to do your full workouts.

Best Kettlebell Workout For Fat Loss

Complete this workout in order and with the right sets and amount of time for the best kettlebell workout for fat loss. If there is an exercise for one side at a time, spend half the time on one side and half on the other.