Best Kettlebell Exercises for Weight Loss: Top 14 Workouts

Best Kettlebell Exercises For Weight Loss

Kettlebells are one of the most versatile and effective tools for blasting fat and losing weight. This guides covers the basics of kettlebell training and shares the 14 Best Kettlebell Exercises For Weight Loss, if your looking to burn fat, build muscle and transform your body with this powerful workout equipment.

Kettlebell workouts are extremely popular because they enable you to perform highly-functional, full body moves that fire up virtually every muscle in the body while cranking up your heart rate for maximum fat burning.

Unlike boring machines at the gym, kettlebells force you to use core stabilizer muscles to balance and control the asymmetric weight distribution – turning your workout into a true full body exercise.

This makes kettlebells perfect for weight loss, strength gains and body transformation. Let’s explore the benefits of kettlebell training and break down proper form on the Best Kettlebell Exercises For Weight Loss.

Why Use Kettlebells for Weight Loss?

Kettlebells offer many benefits that make them one of the best tools for weight loss and body transformation:

• Intense Cardio – Kettlebell exercises like swings, cleans and snatches are explosive movements that skyrocket your heart rate, increasing calorie burn.
• Full Body Focus – Kettlebell moves are compound exercises working multiple muscle groups at once.
• Greater Resistance – The unique shape of kettlebells enables more resistance throughout the movement.
• Muscle Building – Kettlebell lifts incorporate power, strength training and resistance for definition.
• Core Activation – Stabilizing muscles fire to control the momentum of kettlebells.
• Convenience – Compact size makes kettlebells accessible anywhere.

Now let’s get into proper set up and form before breaking down the best kettlebell exercises for weight loss.

How to Use Kettlebells Properly

Before attempting these kettlebell exercises, it’s important to go over some basics for safely performing moves:

• Start light – the size of the kettlebell matters. Women should start with 15-30 lbs and men 30-45 lbs.
• Learn proper form – many lifts use momentum and can strain the back if posture isn’t tight.
• Engage your core – brace abdominals to protect the spine by pulling in the navel.
• Maintain a Neutral spine – don’t curl or overly arch.
• Hinge at the hips – push hips back to initiate many lifts.
• Breath steadily – exhale on exertion portion of the exercise.

Now let’s get into the top 14 best kettlebell workout for weight loss!

1. Kettlebell Swing

This explosive total body move is a best kettlebell exercises for weight loss and conditioning.

How To:

1. Stand with feet wider than shoulder width holding the kettlebell with both hands.
2. Hinge hips back while keeping a neutral spine.
3. Drive hips forcefully forward then swing the kettlebell between your legs to eye level.
4. Control descent of bell returning back between legs.

Works: glutes, core, posterior chain

Beginner Sets: 10 swings, 30-60 sec rest, 5 sets

2. Goblet Squat

This staple variation on the squat builds strength in the legs and core.

How To:

1. Hold one kettlebell against chest upside down with both hands.
2. Push hips back while lowering into a squat, keeping chest lifted.
3. Drive through heels back to start position.

Works: legs, core, glutes

Beginner Sets: 10 reps, 30-60 sec rest, 5 sets

3. Kettlebell Deadlift

Hitting every major muscle group in one fluid motion, this exercise torches calories.

How To:

1. Hinge at hips with kettlebell on the floor to grip handles.
2. Rise to standing bringing kettlebell to hip level while bracing core.
3. Return to start position lowering kettlebell with control.

Works: glutes, hamstrings, back

Beginner Sets: 10 reps, 30-60 sec rest, 5 sets

4. Single Arm Kettlebell Clean

This full body kettlebell exercise builds explosive power and sculpts the upper body.

How To:

1. Squat to grip kettlebell then stand explosively pulling kettlebell up.
2. Rotate hand and fluidly rack kettlebell resting on forearm against chest.
3. Reverse motion returning to start position.

Works: shoulders, core, glutes, legs

Beginner Sets: 5 each arm, 30-60 sec rest, 5 sets

5. Kettlebell Thruster

This two-part combo move melts fat by linking upper and lower body muscle groups.

How To:

1. Squat holding kettlebell against chest then drive explosively up.
2. Using momentum press the kettlebell directly overhead locking arm.
3. Return kettlebell to chest bringing feet together.

Works: shoulders, legs, core, glutes

Beginner Sets: 10 reps, 30-60 sec rest, 5 sets

6. Kettlebell Lunge Press

Working single leg strength while activating the upper body, this move is graceful yet tough.

How To:

1. Hold kettlebell racked on one side of chest.
2. Step into lunge lowering back knee towards ground.
3. Drive through front leg, straighten knee and press kettlebell overhead.
4. Lower kettlebell to rack while simultaneously returning to start.

Works: legs, shoulders, glutes, core

Beginner Sets: 10 reps (5 each leg), 30-60 sec rest, 5 sets

7. Double Kettlebell Jerk

Explode with power while blasting calories in this advanced variation of the shoulder press.

How To:

1. Clean 2 kettlebells to racked position at shoulders.
2. Dip bending knees slightly then explode upwards driving kettlebells overhead.
3. Receive kettlebells with straight arms locking elbows.
4. Return to shoulders and repeat.

Works: shoulders, legs, core

Beginner Sets: 6-8 reps, 30-60 sec rest, 5 sets

8. Double Kettlebell Front Squat

Holding heavy loads will get your lower body ripped while melting fat in this challenging variation.

How To:

1. Clean 2 kettlebells into racked position resting on shoulders and crossed grip front of chest.
2. Keeping core engaged, send hips back and descend until thighs are parallel to floor.
3. Drive through heels back to standing.

Works: legs, core, posterior chain

Beginner Sets: 10 reps, 30-60 sec rest, 5 sets

9. Single Leg Kettlebell Deadlift

Torch fat while you sculpt a rounder rear working one leg at a time.

How To:

1. Stand on one leg, hinge at hip with neutral spine and grab kettlebell handle.
2. Drive through standing leg glute extending hip to return to start position.
3. Perform all reps on one side then switch.

Works: glutes, hamstrings, core

Beginner Sets: 10 per leg, 30-60 sec rest, 5 sets

10. High Pull

This explosive pull works the back side and core stabilizers.

How To:

1. Address kettlebell hinging at hips with arm extended.
2. Explosively drive arm pulling kettlebell up to collar bone height.
3. Return with control to start position.

Works: back, shoulders, core, posterior chain

Beginner Sets: 10 reps each arm, 30-60 sec rest, 5 sets

11. Kettlebell Row

Hit your back and biceps while blasting fat in this unilateral row variation.

How To:

1. Grab kettlebell in one hand in semi-lunge stance.
2. Pull kettlebell to hip until elbow is fully bent driving elbow up and back.
3. Return to start position with control focusing on the eccentric.

Works: back, biceps, core

Beginner Sets: 10 reps each arm, 30-60 sec rest, 5 sets

12. Kettlebell Windmill

This flowing exercise improves hip mobility while working obliques and shoulders.

How To:

1. Hold kettlebell overhead while turning feet out on angle.
2. Push hips back letting the weight shift behind you keeping arm extended.
3. Pull through hip crease to return to start staying in one fluid plane.

Works: obliques, shoulders, glutes, hip flexors

Beginner Sets: 8-10 reps each side, 30-60 sec rest, 5 sets

13. Halo

Improve shoulder stability and range of motion with this total body mobilizing sequence.

How To:

1. Hold kettlebell horizontally at chest level with both hands on the horns.
2. Keeping core tight, rotate arms around head like a halo without bending elbows.
3. Rotate fully both directions for prescribed reps.

Works: shoulders, core, upper back

Beginner Sets: 5 reps fwd/bkwd, 30-60 sec rest, 5 sets

14. Bottoms Up Press

This challenging balance exercise lights up the core while working shoulders.

How To:

1. Start holding kettlebell upside down to activate grip.
2. Clean into rack position across palm keeping weight upside down.
3. Press kettlebell straight overhead keeping weight vertical not tipping.
4. Return to rack position with control before descending.

Works: shoulders, core, grip, glutes

Beginner Sets: 5 reps each arm, 30-60 sec rest, 5 sets

Summary – Best Fat Burning Kettlebell Exercises

Kettlebell training is one of the most time-efficient and productive forms of strength and conditioning you can do for weight loss goals. Follow these beginner kettlebell exercises with focus on proper set, rep and form guidelines for a safe and quality workout.

The best kettlebell exercises to start with for fat loss include:

• Kettlebell Swings
• Goblet Squats
• Kettlebell Deadlifts
• High Pulls
• Thrusters
• Lunge Presses
• Single Arm/Double Kettlebell Moves (C&P, Rows, RDLs, Windmills)

Work these dynamic movements into a 15-30 minute schedule 3-4 days a week and you will begin seeing results! Have fun unleashing your inner badass with kettlebell flows.