6 Fat-Burning Kettlebell Workout Routines

Want to know how to burn up to 400 calories in just 20 minutes? According to The American Council on Exercise (ACE), a leading organization in education and training, a good kettlebell routine provides a higher-intensity workout than standard weight-training (1).

The study concluded that “kettlebell training was also shown to markedly increase aerobic capacity, improve dynamic balance, and dramatically increase core strength.”

The use and popularity of kettlebells have grown immensely over the past few years, which makes them essential to own and implement in your fitness routine.

The takeaway from the study is clear — implementing a kettlebell workout routine provides full-body benefits.

That’s why we want to show you some of our favorite ways of using kettlebells to crush your kettlebell workout routine. These six workouts are designed to be done in 20 minutes for high-intensity work. Think of it as a HIIT workout that’s designed to burn calories, produce sweat, and deliver results.

To start, pick a desirable weight that will challenge you during the 30-second interval. You will rest for the other 30 seconds. Perform each move for as many times as possible. 

1. Kettlebell Swings
2. Kettlebell Lunge
3. Single-Arm Kettlebell Row
4. Single-Hand Kettlebell Swing
5. Squat and Press + Mountain Climbers
6. Seated Kettlebell Twist

1) Kettlebell Swings

The first exercise is kettlebell swings, which are designed to work a lot of muscle groups — starting with your core. The benefits of kettlebell swings are that they recruit the use of your hips, glutes, and hamstrings. For the upper body, kettlebell swings work your shoulders and lats. 

To begin your 30-second interval, for as many times as possible, here’s what you need to do:

• Stand outside shoulder-width apart with your heels firmly rooted in place
• Grasp the kettlebell with your hands and push your hips back as if you’re ready to squat
• Have a slight bend in the knees and bring your forearms to the inner thighs 
• Swing the kettlebell by shifting your weight to your heels and thrusting your hips forward
• Keep squeezing your glutes and hamstrings as you move into a standing position

2) Kettlebell Double Lunge

The kettlebell double lounge helps with a variety of lower-body muscles and movements. This exercise is especially helpful in building mobility in the hip flexors. Perform kettlebell double lunges to strengthen your glutes and leg strength. 

To begin your 30-second interval, for as many times as possible, here’s what you need to do:

• Start by having a kettlebell in the racked position (almost resting on your shoulder)
• Ensure you have a firm core and that your heels are firmly rooted to the ground 
• Lunge forward with your right leg, bending to form a 90-degree angle with your knee
• Stand up to complete the lunge motion, returning you back to a standing position
• You will repeat the process, but instead of lunging forward, you will lunge backward

Once completed using the right leg, repeat the kettlebell double lunge process with the left leg during the same 30-second interval. 

3) Single-Arm Kettlebell Row 

Similar to single-arm dumbbell rows, single-arm kettlebell rows help with many upper body muscle groups. Strengthening your back, shoulders, upper arms, and core the single-arm kettlebell row will help you lift more and perform better. 

To begin your 30-second interval, for as many times as possible, here’s what you need to do:

• With the kettlebell in front of you, similar to a lunge stance, place your right leg forward
• Resting your left leg on the ball of your left foot, you’ll move into the starting position
• Start by having your knees bent slightly and your back firm and pick up the kettlebell
• You can rest the non-active hand on your non-active knee (left hand, left knee) 
• Pull the kettlebell up to your stomach, drawing in your shoulder blade 
• Flex your elbow and keep your back straight as you move down to starting position

Once completed using the right arm, repeat the single-arm kettlebell row process with the left arm during the same 30-second interval. 

4) Single-Hand Kettlebell Swing 

The single-hand kettlebell swing is similar to the double-hand kettlebell swing, but with a twist. The added benefit of the single-hand kettlebell swing is that it adds extra resistance to the core muscles, making them work harder.

They also put a greater demand on the shoulder muscles causing them to stabilize throughout the movement. 

To begin your 30-second interval, for as many times as possible, here’s what you need to do:

• Stand outside shoulder-width apart with your heels firmly rooted in place
• Grasp the kettlebell with your right hand and push your hips back into a ¾ squat position
• Have a slight bend in the knees and bring your right forearm to the right inner thigh 
• Swing the kettlebell by shifting your weight to your heels and thrusting your hips forward
• Keep squeezing your glutes and hamstrings as you move back into a standing position

Once completed using the right arm, repeat the single-hand kettlebell swing process with the left arm during the same 30-second interval. 

5) Squat and Press + Mountain Climbers

This exercise combines several components into one for maximum calorie burns. The squat and press start similar to a goblet squat but adds the press movement for extra mobility.

The moves improve the muscle endurance in your arms, core, hips, and back. In addition to the squat and press motion, add 30-seconds of mountain climbers to keep the heart-rate going. 

You’ll want to do a 30-second interval for squat and presses, rest for 15 seconds, and move into a 30-second interval of mountain climbers. Perform the set for as many times as possible. Here’s what you need to do:

• Stand outside shoulder-width apart with your heels firmly rooted in place
• Grasp the kettlebell with your hands and cradle as you push your hips back into a squat
• Move the kettlebell up as you shift your hips up and into a standing position
• Keeping the momentum of the kettlebell, with control, swing it up and slightly overhead 
• Lower the kettlebell down to the starting position and repeat the process as many times as possible

Take a 15-second rest and immediately move into the next movement, the mountain climbers: 

• Start in a plank position, distributing your weight evenly between your arms and toes
• Place your arms shoulder-width apart and engage your core and have a flat back
• Begin by pulling your right knee up and into your chest as far as possible
• Switch legs by pulling the right knee out and bringing the left knee in
• Keeping good form, hips down, and  controlled breathing, you’ll rapidly run your knees in and out for as long as possible 
  
  

6) Seated Kettlebell Twist

Sometimes referred to as a Russian Twist, the seated kettlebell twist focuses on your core muscles, strengthening your obliques. Other benefits include testing and improving your balance and giving stability to your spine. Doing seated kettlebell twists is another great way to burn belly fat and calories. 

To begin your 30-second interval, for as many times as possible, here’s what you need to do:

• Begin in a seated position with your knees slightly bent and the kettlebell off to one side
• Pick up the kettlebell and lean back with your torso slightly, to engage your core 
• Keep your core tight as you touch the kettlebell down to the floor on each side in a twisting motion (side-to-side)
• You’ll repeat the process as many times as possible for the 30-second interval  

Cooling Down

There you have it. It doesn’t look too bad, but those six kettlebell workouts are sure to burn some serious calories. As the use and popularity of kettlebells grow immensely, it makes them essential to own and implement in your fitness routine. It’s no surprise that implementing a kettlebell workout routine provides full-body benefits.

References

1. ACE Sponsored Research Study: Kettlebells Kick Butt . (2021). Retrieved 2 June 2021, from https://www.acefitness.org/certifiednewsarticle/3172/ace-sponsored-research-study-kettlebells-kick-butt/
2. How Many Calories Are Burned With Kettlebell Training? | Livestrong.com. (2021). Retrieved 2 June 2021, from https://www.livestrong.com/article/223149-how-many-calories-are-burned-with-kettlebell-training/