Kettlebell Fat-Burning Workout

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This workout is a fat-burner that will recruit every muscle in your body. Of course, the more muscles you use, the more calories you will burn! Kettlebell workouts are known for sculpting sleek muscles, while also burning off some of the excess fat that lies above them. If you need a quick, total-body workout, this Kettlebell Fat Burning Workout should become your new go-to!

It incorporates intense, heart-pumping, total-body kettlebell moves with short active-recovery periods. Over time, this form of exercise (referred to as HIIT) will increase the speed of your metabolism, allowing you to continue burning excess fat even after the workout is over.

Fat-Burning Tips

Before we get started, we want to provide you with a few extra tips to accelerate fat-burn. When paired with this routine, you will notice serious results in just weeks.

  • Drink More Water – Staying hydrated accelerates your metabolism. Drink at least 64 oz. each day.
  • Eat More Protein – A high protein diet will help you maintain and build muscle mass, thus increasing your fat-burning potential. Aim to get at least 30% of your daily calories from protein.
  • Include These Fat-Burning Superfoods Into Your Diet – A diet filled with clean, nutritious food, will help you shed those excess pounds.
  • Incorporate Strength Training – Lifting weights at least 2 days a week (per muscle group) will help to maintain your high metabolism! Try these 7 Total-Body Workouts to Burn Fat and Improve Strength.

Participating in a well-rounded workout routine and eating-plan will help you reach your fitness goals safely and effectively. Let’s get working!

What you need: A moderately heavy kettlebell and an interval timer.

What to do: Perform the specified number of repetitions for your fitness level. Complete 3-5 rounds. After each round, perform the active rest for 30 seconds and then immediately move on to the next round.

We’ve included instructional videos for each workout, below.

  • Beginner: 10 reps
  • Intermediate: 15 reps
  • Advanced: 20 reps
  1. Thrusters

  2. Kettlebell Swings

  3. Dead-lift with High Row

  4. Active Rest: Jumping Jacks

Instructional Videos


Kettlebell Swings

Dead-lift with High Row

Jumping Jacks


In combination with a healthy diet, performing this Kettlebell Fat-Burning Workout 3 or more times per week will allow you to achieve your goals faster. It will help you get stronger and more toned than ever before.

Try it out and let us know what you think in the comment section below!

Also, follow us on Facebook, Pinterest, and Instagram for all of the newest, fat-melting workout routines.

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8 Comments on "Kettlebell Fat-Burning Workout"

  1. Holli  July 1, 2013

    Love this! Thanks! But she missed the 2nd set of clean and presses…no worries!

  2. top fat burner  July 14, 2013

    Great workout plan! Thank You!

  3. Brian  May 19, 2014

    10lbs? Up your weight girl!

  4. Tammy Banegas  June 17, 2014

    Wht size kbell for a REAL beginner of any exercise?

    • SkinnyMs  June 18, 2014

      Tammy, 4- 8 Kg is a good weight for a beginners kettle bell.

  5. Irene  December 20, 2015

    Great workout, learned proper way to do kettlebell exercises

  6. Abigail  May 1, 2017

    Unfortunately this video no longer works. Does anyone know where to find this workout?

    • Gale Compton  May 1, 2017

      Abigail, The video has been replaced with an excellent Kettlebell routine. 🙂


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