Fat Burning Kettlebell Workout: 6 Moves to Blitz Your Body

By Soji James, CPT, CSCS

6 moves, a kettlebell, and the desire to test your limits are all you need to get through this high-calorie burning, fat-torching circuit. When it comes to training, more doesn’t necessarily translate into better. Kettlebells are simple and extremely versatile tools that can help to shore up weaknesses, build strength, and enhance mobility. Compared to dumbbells, kettlebells can produce ballistic, high-velocity movements much easier. This fat-burning kettlebell workout will allow you to build a strong and powerful backside.

The Benefits of Kettlebell Exercises

The kettlebell can be a time-saving tool that allows you to get in a lot of work in a small duration of time. It takes up minimal space and can humble even the most experienced lifters. This high rep circuit will send your heart soaring, challenge your abs, your balance, and force you to dig deep to find your fit. If you don’t already have a kettlebell, I recommend looking into the ones from REP Fitness:

The Benefits of Kettlebells – LivingHealthyChicago

6-Move Kettlebell Fat Burning Workout at Home

Now grab a kettlebell and let’s get started.

1. Kettlebell Swings

Sets: 3-4

Reps: 30

Rest: 60 seconds

Start with a kettlebell on the floor a couple of feet in front of you. Standing slightly wider than shoulder-width apart with your knees bent, push back at your hips in order to lean forward, and grab the kettlebell. Make sure to keep your back flat, engage your lats, and hike the kettlebell back between your legs before explosively driving your hips forward and pulling the kettlebell up to shoulder height with your arms fully extended out in front of you. Return to the starting position and repeat with as little pauses as possible.

2. Kettlebell Crossover Pushups

Sets: 3-4

Reps: Max out

Rest: 60 seconds

Place one kettlebell laying down on the floor and get into a pushup position with one hand on the bell and one hand on the ground. Keeping your back straight, lower yourself as close to the ground as possible, before exploding back to the top of the pushup. Crossover so that your opposite hand is now starting on the kettlebell. Continue in this fashion until you can’t correctly perform another pushup.

3. Kettlebell Goblet Squat

Sets: 3-4

Reps: 15

Rest: 60 seconds

Stand holding the kettlebell by the horns at chest level with your feet slightly wider than shoulder-width apart, and your toes turned out slightly. Keep the kettlebell close to your body as you bend your knees, drive back at your hips, and descend into a deep squat position. At the bottom initiate the movement by driving through the heels and explosively locking out your glutes. Ensure that you don’t round your lower back by keeping your glutes tight throughout the movement.

Kettlebell Goblet Squat (Image source: Unsplash)

4. Kettlebell Renegade Row

Sets: 3-4

Reps: 10 per side

Rest: 60 seconds

Get into a pushup position with one hand holding a kettlebell directly under your shoulder. If you need to take a wider stance at your feet for support, feel free to do so. Begin the movement by driving the kettlebell sidearm up close to your body, making sure to keep your shoulders down and shoulder blades pulled back. To finish the movement, lower the kettlebell back down to the ground under control. Complete the prescribed amount of reps and then switch over to the other side.

5. Kettlebell Offset Lunge

Sets: 3-4

Reps: 15 per side

Rest: 60 seconds

Stand slightly wider than hip-width apart with the kettlebell in your right hand down by your side. Begin the movement by descending into a lunge with your left foot. Focus on keeping your core engaged, getting that left knee as close to the ground as possible, and keeping your torso upright. Finish the movement by driving back to the starting position. Complete the prescribed reps on your left side and then move to your right.

6. Kettlebell Marching Farmers Walk (In Place)

Sets: 3-4

Reps: 30 seconds per side

Rest: 60 seconds

Stand slightly wider than shoulder-width apart and hold the kettlebell on one side. Begin marching, focusing on keeping your abs engaged, torso rigid, driving the knees high, and pointing your driving toe towards the ceiling. Complete 30 seconds on one side and then switch over.

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