Fat Burning Kettlebell Workouts to Try

(Last Updated On: December 19, 2020)

As you’ve been kicking tail in your gym or training studio, you may have noticed those round weights with loop handles in the corner. Those weights are called kettlebells, and they may seem pretty intimidating at first. They don’t have to be, though! Once you know the basics, you’ll be crushing full-body, fat burning kettlebell workouts in no time.

Kettlebell workouts


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How to Use a Kettlebell

In a previous blog post, Justin Grinnell covered six kettlebell exercises that are ideal for anyone looking to try their hand at working with kettlebells. Here, we’ll cover the basics of good form so you can tackle those exercises without risk of injury.

  1. To begin, make sure your feet are about shoulder-width apart and your weight is in your heels.
  2. Check your posture, making sure that your shoulders are back and your chest is up.
  3. Keep your head facing forward with your eyes focused on the floor a few feet in front of you.
  4. Tighten your glutes, thighs, and core.
  5. When you pick up the kettlebell, make sure your hands are wrapped around the handle with the weight resting by your forearm and wrist.


Kettlebell Mistakes to Avoid

Starting with a Heavy Kettlebell — If you’re ambitious, you may think about going for a 20+ lb. kettlebell for your workout. However, if you’re a beginner, it’s best to start out with a lower weight and work your way up. This will help you build strength gradually.

Using Your Upper Body Rather Than the Kettlebell’s Momentum — Instead of flowing with the kettlebell’s motion, some individuals will try to lift the kettlebell up with their upper body. This will decrease the exercise’s effectiveness and may lead to back pain. Use momentum created by the hinging of the hips to push the kettlebell out and up.

Flowing Through Kettlebell Motions Too Quickly — The key to exercises like kettlebell swings is to maintain control. Quickly swinging the kettlebell can lead to bad form, lower fat burn, and risk of injury. Instead, focus on controlling the kettlebell in each movement. This will help to fully engage every muscle group.

You’re Extending Too Far — When swinging the kettlebell, your arms should be locked straight and the kettlebell should only come up to eye level. Swinging too high won’t allow your muscles to work at their fullest potential.

You’re Not Breathing — Holding in your breath while exercising is a mistake no matter what exercise you’re doing! Your body needs oxygen to keep going and if you hold your breath, you’ll end up fatiguing by mid-workout. To avoid this, be sure to match your breathing with each motion. Make it a point to breath in and breath out every time.

Goblet squat


Benefits of Kettlebell Training

Kettlebells are great for strengthening and toning all parts of your body! By integrating kettlebell exercises into your workout circuits, you can truly benefit from the alternating periods of intense contraction and controlled relaxation. Additional advantages include:

  • Abdominal stimulation to help target your midsection.
  • Increased joint strength and flexibility.
  • Leaner hamstring and glute muscles.
  • Better stability and coordination.
  • Decreased lower back pain.
  • Superior grip strength.
  • Enhanced metabolism, helping to decrease your percentage of body fat.

While the list of kettlebell training benefits could go on and on, the real takeaway is that since kettlebells utilize both weight and gravity, you have the ability to get a better fat burn during your workouts.


How Kettlebell Workouts Burn Fat Fast

Because kettlebell moves target most muscle groups in your lower, middle, and upper body, you get a full-body workout. So, what makes them so much better than using traditional dumbbells? Kettlebells allow you to have more range of motion and offer much more versatility when it comes to exercise moves.

With the increased range of motion, kettlebells help to stabilize your muscles and body, which increases the number of calories you burn. In fact, studies have shown that working out with a kettlebell for only 20 minutes can equate to about 400 burned calories. According to PRNewswire, those results are equivalent to running at a 6-minute mile pace for 20 minutes.

Kettlebell workouts that burn fat

Losing Weight with Fat Burning Kettlebell Workouts

With its rapid calorie and fat burn potential, it’s no surprise that there are a lot of weight loss success stories surrounding kettlebell workouts. But are kettlebells right for everyone when it comes to losing weight? The answer is that it depends on the individual, their diet, and nutrition.

If you’re truly looking to lose weight, incorporating kettlebells into your workout routine should just be a step in your weight loss journey. In addition to using kettlebells, it’s important to take a look at your diet. How many calories are you consuming each day? Are you eating enough protein? Some nutrition plans call for consuming as much as 100 grams of protein a day, so it’s vital that you consult a nutritionist or speak with a fitness professional.

Another component of weight loss is supplements. Our preferred brand is MTS Nutrition, and they offer what’s called a Fat Burner Stack. I recommend this to all of my clients looking to effectively boost their fat burn while exercising. The Fat Burner Stack includes Yohimbine HCL, a targeted fat burner, Drop Factor, an energy booster, and L-Carnitine, a fat mobilizer. By taking all three prior to a workout, you can help to enhance the impact of your workouts and burn more fat!


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Best 30 Minute Fat Burning Kettlebell Workouts

When it comes to burning fat during any workout, we always recommend incorporating High-Intensity Interval Training (HIIT) into your weekly routines. Kettlebell workouts are no different. While kettlebells are great on their own, it’s best to mix in other various exercises to maximize your results. Try some of these circuit workouts to get going!

Each workout can be done inside a gym or studio, or in your own home. All you’ll need is an exercise mat, timer or stopwatch, and a kettlebell. Don’t forget to use the warm up and cool down for each workout to prevent injury and muscle soreness.


Warm Up

Estimated Time: 5 Minutes

  • 25 Jumping Jacks
  • 25 Pushups
  • 25 Fire Hydrants
    *Repeat set with 20, 15, and 10 reps per exercise.


Kettlebell Circuit Workout 1

Estimated Time: 20-30 Minutes

  • 25 Kettlebell Single Arm Rows
  • 25 High Knees
  • 25 Kettlebell Goblet Squats
    *Repeat set with 20, 15, and 10 reps per exercise.
  • 1 Minute Plank
  • 25 Kettlebell Swings
  • 25 High Knees
  • 25 Kettlebell Clean and Presses
    *Repeat set with 20, 15, and 10 reps per exercise.
  • 1 Minute Mountain Climbers
  • 25 Kettlebell Lunges
  • 25 High Knees
  • 25 Kettlebell Russian Twists
    *Repeat set with 20, 15, and 10 reps per exercise.
  • 1 Minute Jump Squats


Kettlebell Circuit Workout 2

Estimated Time: 20-30 Minutes

  • 1 Minute Burpees
  • 25 Kettlebell Two Arm Upright Rows
  • 25 Jumping Sumo Squats
  • 25 Kettlebell Slingshots
    *Repeat set with 20, 15, and 10 reps per exercise.

Kettlebell swing guy

Kettlebell Circuit Workout 3

Estimated Time: 20-30 Minutes

  • 1 Minute Bicycle Crunches
  • 25 Kettlebell Turkish Get-Ups
  • 25 Running Mans
  • 25 Kettlebell Glute Bridges
    *Repeat set with 20, 15, and 10 reps per exercise.
  • 1 Minute Butt Kicks


Cool Down

Estimated Time: 5 Minutes

Stretching (Hold Each for 10 Seconds):

  • Touch Toes
  • Right Leg Over Left Leg
  • Left Leg Over Right Leg
  • Right Arm Over Left Arm
  • Left Arm Over Right Arm
  • Roll Head 5 Times Clockwise
  • Roll Head 5 Times Counterclockwise
    *Repeat set 3 times.

If you’re unfamiliar with some of the bodyweight cardio or kettlebell moves, Greatist does a fantastic job explaining them. They also outline the beginner, intermediate, and advanced moves. If you’re a beginner, feel free to modify some of the moves or replace them with more beginner-level exercises.

Are you still hesitant to incorporate fat burning kettlebell workouts into your fitness routine? iTrainStudio personal trainers will work with you one on one to ensure that you maintain perfect form and maximize your results. Check out our classes and packages to get started!

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Kenny Ken
Kenny Ken
June 1, 2019 9:27 am

Does the reps on each set refer to each side individually or in total? For example, the first set of 25 for lunges. Are we talking 25 each side or in total, which is kind of odd given the odd number of reps?