Kettlebell workouts offer a versatile and effective way to achieve weight loss by combining strength training and cardiovascular fitness. This guide provides a comprehensive overview of kettlebell exercises, workout plans, and tips to help you reach your fitness goals.
Introduction
If you're seeking a workout that builds strength, elevates your heart rate, improves mobility, and trains your core-all without lengthy gym sessions-a full-body kettlebell workout is an excellent choice. The popularity of challenges like the "100 kettlebell swings a day" demonstrates the potential for significant gains in power, muscle definition, and cardiovascular endurance with minimal equipment. Kettlebells require little space and can deliver substantial results, whether you're training at home, in a hotel room, or at the gym.
Full-Body Kettlebell Workout Plan
This section provides a structured workout plan, including a warm-up, a 20-minute full-body routine, and a cool-down.
Warm-Up (5 minutes)
Priming your body for movement is essential to prevent injury and improve range of motion. Focus on dynamic mobility and activating the core and glutes.
- Arm circles: 30 seconds each direction
- Kneeling hip flexor to hamstring stretch: 30 seconds each side
- Bodyweight squats: 20 reps
- Glute bridges: 10-15 reps
- Cat-cows: 30 seconds
20-Minute Full Body Kettlebell Workout
Format: 40 seconds work / 20 seconds rest. Complete 3 rounds of the following exercises.
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Kettlebell Swings: This move targets the posterior chain and boosts your heart rate.
- Stand with feet shoulder-width apart, toes slightly turned out, and the kettlebell in front of you.
- Hinge at your hips, bend your knees slightly, and grip the kettlebell with both hands.
- Swing the kettlebell back between your legs, keeping your spine and neck straight.
- Drive your hips forward explosively, swinging the kettlebell up to chest height.
- Repeat for 40 seconds, focusing on a powerful hip drive and maintaining a flat back.
Kettlebell Goblet Squat to Press: This combination move works your quads, glutes, core, and shoulders.
- Stand with feet just wider than hip-width apart, holding a kettlebell at chest height.
- Lower into a squat, pushing your hips back and bending your knees, keeping your chest lifted.
- Drive through your heels to stand tall.
- As you reach the top, press the kettlebell overhead with control.
- Lower the kettlebell back to your chest and immediately begin your next rep.
Kettlebell Renegade Row: This dynamic move challenges your upper body and core stability.
- Place two kettlebells shoulder-width apart on the floor.
- Grip the handles and get into a high plank position, shoulders over wrists.
- Brace your core and keep your body in a straight line.
- Shift your weight slightly to one side and row one kettlebell to your ribcage, keeping your elbow close to your body.
- Lower the kettlebell with control, then repeat on the opposite side.
Kettlebell Deadlift: This essential movement develops lower body strength and improves flexibility.
- Stand with your feet hip-width apart and a kettlebell placed between your feet.
- Push your hips back and bend your knees slightly as you reach down to grip the kettlebell.
- Keep your back flat and chest up.
- Engage your lats and brace your core before lifting.
- Drive through your heels and extend your hips and knees to stand tall.
- Squeeze your glutes at the top, then lower the kettlebell back down with control.
Kettlebell Reverse Lunge + Curl: This lunge variation targets the legs while challenging upper body control with a bicep curl.
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- Stand tall holding a kettlebell in each hand by your sides, palms facing in.
- Step your right foot back into a reverse lunge, bending both knees to about 90 degrees.
- As you lower into the lunge, curl both kettlebells toward your shoulders, keeping your elbows tucked.
- Lower the weights back to your sides as you push off the back foot and return to standing.
- Alternate legs with each rep, keeping your torso upright and core engaged throughout.
Cool Down (5-10 minutes)
Finish with static stretches to help your muscles recover and reduce soreness.
- Downward Dog: 30 seconds
- Pigeon Stretch: 30 seconds each side
- Hip flexor to Hamstring stretch: 30 seconds each side
- Standing quad stretch: 30 seconds per leg
- Puppy Pose: 30 seconds
- Deep Breathing: 1 minute
Extending the Workout
You can extend this session by adding more exercises like the Turkish Get-Up and Snatch, or by increasing the number of rounds. For an extra challenge, complete the workout in supersets or complete each exercise AMRAP (As Many Rounds As Possible) for the duration of the workout.
Adjusting the Workout for Beginners
If you're new to kettlebells, start slowly and simply. Use a lighter weight that you can move with control, and focus on nailing your form before increasing the pace. Stick to foundational moves like kettlebell deadlifts, goblet squats, swings, and farmer’s carries. Slow down the tempo, take longer rests between exercises, and don’t worry about hitting every rep.
Best Full-Body Kettlebell Exercises
Kettlebells offer a variety of full-body exercises to keep your workouts fresh and challenging. Here are some of the best exercises to build functional strength:
- Kettlebell Swings: Glutes, hamstrings, core, shoulders. Drive through the hips, not the arms.
- Kettlebell Clean and Press: Legs, glutes, shoulders, upper back, core. Keep the bell close to your body during the clean.
- Turkish Get-Up: Shoulders, core, hips, glutes, full-body stabilizers. Move slowly and controlled.
- Kettlebell High Pull: Shoulders, traps, upper back, glutes, hamstrings. Keep your elbows high and wide.
- Kettlebell Deadlift: Glutes, hamstrings, lower back. Keep your chest lifted and push hips back.
- Kettlebell 3-Point Row: Lats, rhomboids, biceps, core. Brace your core and pull the bell towards your hip.
- Kettlebell Overhead March: Shoulders, core, glutes, hip flexors. Keep the bell stacked above your shoulder and avoid leaning back.
- Kettlebell Snatch: Glutes, shoulders, upper back, core. Think of it as a swing that ends overhead.
- Kettlebell Farmer’s Carry: Grip, forearms, shoulders, core, legs. Stand tall and walk with purpose.
- Kettlebell Thruster (Squat + Press): Quads, glutes, shoulders, triceps, core. Use the momentum from your squat to power up the press.
- Renegade Row With Push-Up: Chest, back, arms, core. A wider foot stance provides more stability.
- Kettlebell Reverse Lunge + Curl: Glutes, quads, hamstrings, biceps, core. Control your descent and keep the front knee stacked over your ankle.
Structuring a Full-Body Kettlebell Workout
A well-structured kettlebell workout should cover essential movement patterns and challenge your body in different ways.
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- Warm-Up: Always start with dynamic stretches and mobility work.
- Include Key Movement Patterns:
- Push: e.g., kettlebell press
- Pull: e.g., renegade row
- Hinge: e.g., swings, deadlifts
- Squat: e.g., goblet squat
- Core: e.g., overhead march
- Carry: e.g., farmer’s walk
- Choose Your Style of Training:
- Circuit training: Move through all exercises back-to-back with minimal rest.
- Supersets: Pair two moves and alternate between them with limited rest.
- AMRAPs (As Many Rounds As Possible): Complete as many rounds as possible within a set time frame.
- EMOMs (Every Minute On The Minute): Do a set number of reps every minute, resting during the leftover time.
Tips for an Effective Kettlebell Session
- Choose the Right Weight: Select a weight that challenges you while allowing you to maintain good form.
- Focus on Form: Prioritize technique over speed, especially during swings and snatches.
- Engage Your Core: Keep your core tight during carries and loaded exercises to maintain balance and stability.
- Prioritize Progressive Overload: Gradually increase intensity by adding reps, weight, or harder variations over time.
Kettlebell exercises for weight loss
Kettlebells have been used in fitness for a number of years, especially for weight loss. Most people are familiar with kettlebell workouts and a lot of people enjoy working out with this piece of equipment because it offers a full body workout and it also blends strength, power, endurance, flexibility and mobility. It’s also a great way of burning fat.
Weight loss workouts used to involve long, slow cardio training, such as running or cycling. Although running is definitely effective for weight loss, after a certain point at least some of the weight lost would be muscular. This is because aerobic exercise elevates your levels of cortisol (a stress hormone). The longer you workout for, the more cortisol is released. Cortisol has a catabolic effect on muscle, meaning it can cause the breakdown or wasting of the muscles.
What Type of Kettlebell Is Best?
- Standard vs. Competition: Competition kettlebells maintain a consistent size regardless of weight.
- Weight: Start with a lighter weight and increase as you get stronger.
- Ballistic vs. Grind: Choose based on your workout style-ballistic movements like swings or slower grinding movements like overhead presses.
- Handle: Look for a quality handle for a comfortable grip.
Recommended Brands
- Cap Barbell
- Kettlebell Kings
- Dragon Door
- Onnit
- Rogue Fitness
- REP Fitness
- Fringe Sport
Sample Kettlebell workout for weight loss
Below is a sample programme of kettlebell exercises for weight loss taken from Kettlebell Training. You can either follow the programme exactly or you can change the weight, reps, sets and duration of any exercise to fit your goals. This workout is just to get you started. It gives you more of an idea of what to do in your workouts going forward. With experience, you’ll have more confidence to create some of your own training programmes.
Warm-up
All exercise should involve a warm up. It’s important to remember that exercise doesn’t just involve the workout, but also warming up to prepare your body for the workout. This exercise is an excellent way to warm up. It’s especially good for the arms, core and grip. Pass the kettlebell around your body. The hips should stay facing forward throughout.
The halo is a great exercise for the mobility of the shoulders and neck. A lot of people love the way it makes the shoulders feel and use it as part of their warm up. For this exercise, firstly hold the bell by the sides of the handle at chest height using both hands. Then circle over and across the top of your head and continue the circle all the way around.
These exercises should then be followed by a selection of joint mobility exercises. Rotate all major joints, including shoulders, hips and neck.
Around the Body Pass 30 seconds in each direction with a light kettlebell. Halo 30 seconds in each direction with a light kettlebell
Workout
The kettlebell deadlift mainly targets the lower back, glutes and hamstrings. With the weight on the ground, stand with your feet shoulder-width apart with the kettlebell just in front of you. Keep your chest lifted as you sit back with your hips until your hands reach the handles.
The squat is one of the most important strength and conditioning exercises for all round good function and health. The goblet squat uses one single kettlebell. Firstly, hold the kettlebell in front of you, just above chest height, in both hands. Then have your palms facing up and forearms against your body.
Duration: Perform each rep for 20 seconds, followed by 10 seconds rest before alternating arms.
The single swing is an essential movement for all the classic lifts. For this exercise stand with your feet hip-width apart. Firstly, place a kettlebell on the floor in front of you. Then sit back with the hips and grab the handle of the kettlebell with one hand. Next, keep the shoulders back and chest lifted as if you’re going to do a deadlift. As you begin to stand, swing the kettlebell between your legs. When the kettlebell reaches it’s endpoint, stand up completely, extending the ankles, knees, hips and torso.
Duration: Perform each rep for 20 seconds, followed by 10 seconds rest before alternating arms.
The single press is a total upper body movement. It’s the beginning progression for some more advanced overhead exercises. It helps condition the arms, shoulders and back. To perform this exercise bring the weight to your chest into the rack position. This is the starting position for the press. Before pressing up, compress you rib cage on the side of the pressing arm. As you recoil to the downward compression, press the kettlebell directly up until your arm is fully extended. In this position, the ideal position of the hand and shoulder is that the thumb is pointing directly back. When you lower the kettlebell, move your body back slightly.
Cool Down
Begin your cool down with an easy jog for 10 minutes. Finally, do a series of stretches. The stretching sequence should last for around 5 minutes, each stretch lasting around 30 seconds.
Kettlebell Deadlift 10 reps. Goblet Squats 10 reps. Single Swing Perform each rep for 20 seconds, followed by 10 seconds rest before alternating arms. Repeat for 4 sets with 1 minute recovery between sets. Single Press Perform each rep for 20 seconds, followed by 10 seconds rest before alternating arms.
Additional Kettlebell Exercises
Here are a few more kettlebell exercises that you can incorporate into your workout routine:
Kettlebell Goblet Squat:
- Grab the handle of the kettlebell(s) with both hands in an overhand grip and hold it in front of your chest.
- Stand with your feet about shoulder-width apart.
- Descend into a squat position. Find a squat position comfortable for you.
- Slowly stand back up straight while pushing heels into the ground to generate greater force.*Take a wider than shoulder-width stance.
Kettlebell Single Arm Snatch:
- Place a kettlebell between your feet.
- Extend your left arm to the side, and bend your knees into a squat position.
Kettlebell Military Press:
- Hold a kettlebell in the desired starting hand at your chest and shoulder level and stand with your feet shoulder-width apart-rack position.
- Opposite arm out to the side.
Kettlebell Lunge Press:
- Hold a kettlebell(s) in front of you with an overhand grip, palms facing your body.
- Lower into a lunge until your left knee touches the floor.
Kettlebell Leg Raises:
- Lie on your back.
- Lift the kettlebell to your chest. Place a kettlebell on your right foot.
- Bend your knees slightly.
Kettlebell Row:
- Holding a kettlebell just above your front foot in your opposite arm.
- Lean forward with your back straight and your head up.
Kettlebell Chest Fly:
- Start in a sitting position. Lie flat on the floor and grab the kettlebells, one in each hand.
- *If you have only one, hold it with both hands above your chest.
- Lift your legs slowly to a 90-degree angle.
Common Questions
What are the benefits of using kettlebells for a full-body workout?
Kettlebells offer numerous benefits, including:
- Building full-body strength, endurance, and lean muscle
- Elevating heart rate quickly for cardio and conditioning
- Improving mobility and joint stability
- Engaging the core in nearly every exercise
- Supporting fat loss by recruiting multiple muscle groups
- Increasing functional fitness for everyday activities
Can you build muscle with full-body kettlebell workouts?
Yes, kettlebell training can build muscle, especially with compound movements targeting the glutes, legs, shoulders, and back. Focus on unilateral exercises, progressively lifting heavier, and staying consistent.
How often should you do full-body kettlebell training?
Start with 2 to 5 times a week, depending on your fitness level and goals.
How can kettlebells help with weight loss?
Kettlebells work many muscles and are often used for fast-paced exercises, increasing heart rate and calorie burn. They combine strength training with cardiovascular improvements.
What should I eat to lose weight?
Focus on a balanced diet with:
- 45-50% of calories from carbohydrates
- 25-30% of calories from proteins
- 20-25% of calories from fats
How important is sleep for weight loss?
Lack of sleep (6 hours or less) contributes to mental and physical problems such as depression, heart disease, shorten life span, compromised immune system, and weight gain.
Nutrition and Supplementation
Pairing your kettlebell workouts with a balanced and nutritious diet is essential for weight loss. Focus on whole foods, lean proteins, and sufficient hydration.
Whey Protein
Whey protein, derived from milk, is an optimal supplement for muscle recovery due to its rapid absorption and rich amino acid profile, particularly leucine, which expedites muscle protein synthesis.
Omega-3 Fatty Acids
Omega-3 fatty acids, found in fatty fish like salmon, enhance fat oxidation, reduce inflammation, improve insulin sensitivity, and may aid in appetite regulation.
Safety and Guidance
Embarking on a kettlebell weight loss journey necessitates careful consideration, and seeking guidance from a fitness professional is paramount. Their personalised advice ensures that your kettlebell workout routine aligns with your fitness level, goals, and health status. Crucially, their expertise ensures you execute kettlebell exercises with proper form, minimising the risk of injuries while optimising results.
Progress Tracking
Once you've initiated your kettlebell workouts, diligent progress tracking becomes a linchpin in your journey. Measuring metrics such as body dimensions, weight, and body fat percentage provides tangible evidence of your advancements. Complementing these metrics, before-and-after photos serve as visual documentation, capturing the transformative impact of your efforts. Periodic fitness assessments add an objective layer to your progress, offering insights into your strength and cardiovascular improvements.
Success Stories
Sarah, a busy professional and mother, struggled to find time for traditional gym workouts. Motivated to prioritise her health, she embraced kettlebell home training. Starting with basic exercises like swings and goblet squats, Sarah gradually increased the intensity of her workouts. Within a few months, she noticed significant improvements in her overall strength, endurance, and weight loss.
John, an individual dealing with joint issues, found traditional workouts challenging. Intrigued by the versatility of kettlebell exercises, he decided to give it a try. With the guidance of a fitness professional, John tailored his home kettlebell routine to accommodate his specific needs and limitations. Over time, he experienced remarkable progress in joint mobility, muscle strength, and weight management.