Kettlebell Workouts To Burn Fat

In a study done by the American Council of Exercise, it stated that kettlebell swings burned up to 20.2 calories per minute. For such a simple movement that is incredible. In comparison, the same study also stated that a spin class only burns 9.8 calories per minute, less than half of the kettlebell swing.

Read that again, a simple kettlebell swing can burn up to 20.2 calories per minute while a spin class only burns 9.8. After reading that, it is no wonder why kettlebell swings have been all the rage over the last several years.

Kettlebell swings not only burn tons of calories and fat, but they activate nearly every single muscle in your body which by now you know is what you want when putting together your fat burning workouts.

With the many different kettlebell exercises to choose from, this one piece of equipment can produce hundreds of workouts that will allow you to burn fat, build lean muscle, and supercharge your metabolism.

Take a look at the list of benefits you will see when you start performing kettlebell swings a few times per week:

Here is a list of kettlebell benefits:

1. Burn Tons Of Fat: As you saw in the study above, you can burn up to 20.2 calories per minute (crazy!)
2. The perfect strength and cardio workout all mixed into one.
3.  Boosts metabolism for hours after your workout is finished which means more calorie and fat burning.
4. Doesn’t take a lot of time to do. 5-10 minutes is far enough time to get a great kettlebell workout in.
5. Easy to do and can be done by all fitness levels.
6. Easy on the body and joints.
7. You do not need a gym. A simple 5×5 foot space will do the trick!
8. Helps develop incredible core and functional strength.
9. Provides you with hundreds of exercise and workout options.
10. It’s fun!

This list can go on and on, but I hope you are getting the idea that kettlebell is king when it comes to fat burning! Aside from sprints, the kettlebell swing is the next best workout and piece of equipment you can do to help eliminate unwanted fat and get fit fast.

What Kettlebell Workouts Should You Do For Ultimate Fat Burning?

As was stated, there are plenty of options for you to choose from. Also realize too that you can add in bodyweight exercises to go along with your kettlebell exercises.

The workout options are endless.

Below I have put together a list of three different kettlebell workouts that are going to help you eliminate fat, build your core, and kick start your metabolism for hours. Take a look:

Workout #1

12-Minute Kettlebell Fat Loss Workout

Turkish Get Up: 5 reps on each side

Once you complete the 5 reps of each, move straight into the circuit below:

Circuit: 

One-Armed Kettlebell Swing: 10 with each arm
Kettlebell Thruster: 5 on each side
One-Armed Kettlebell Swing: 10 with each arm
Kettlebell Windmill: 5 reps on each side
One-Armed Kettlebell Swing: 10 with each arm
Tactical Lunges: 20 total
One-Armed Kettlebell Swing: 10 with each arm

Workout #2

Simple yet effective:

Perform 100 kettlebell swings resting only when needed keeping perfect form throughout. Choose a weight that you can only perform 20 swings at a time with.

Workout: 100 KB Swings

Workout #3

Exercises: Tactical Lunges, Swings to Wide Leg Push Ups, Turkish Get Up, High Pulls, and Goblet Squats

Perform each exercise for 40 seconds, rest 20 seconds and move to the next exercises. Complete 2-5 rounds depending on your fitness level.

There you have it, three kettlebell fat burning workouts to help get you started. If you want to start seeing better results, start incorporating 2-3 kettlebell workouts a week!