Losing weight and achieving a shredded, toned, and athletic physique is the ultimate goal of many fitness enthusiasts. However, it requires a proper diet, consistent training, little discipline, and knowledge of how weight loss works.
Shedding weight only through calorie deficit is fine, but if you want to lose weight without losing muscles, this article is for you.
In this article, I’ve shared a comprehensive, easy-to-follow, and effective fat-burning kettlebell workout plan that can maximize weight loss, enhance cardiovascular fitness, and help you achieve your best physique.
This program includes low-impact cardio to high-intensity interval training (HIIT) that keeps you motivated, challenges your endurance, and takes your fitness to the next level.
Program Summary
| Program Duration | 12 Weeks |
| Workout Type | Full Body Weighted Cardio |
| Program Goal | Increase Weight Loss and Improve Body Composition |
| Sessions/Week | Three times a week |
| Duration/Session | 30-45 minutes |
| Target Gender | Males, Females, LGBT |
| Equipment Needed | Kettlebells |
| Difficulty | Intermediate |
The Best 6 Week Kettlebell Workout Plan for Fat Loss
- Week 1 – Low-Impact Cardio
- Week 2 – Moderate Intensity Cardio
- Week 3 – HIIT Cardio
- Week 4 – Low-Impact Cardio
- Week 5 – Moderate Intensity Cardio
- Week 6 – HIIT Cardio
Warm-up: Start your workout with 5 minutes of quick warm-up. Warming up helps increase heart rate and oxygen flow and prepares muscles for lifting exercises. You can do the following exercises:
Warm-up A
- 10 Jumping Jacks
- 10 Lunge to front kicks
- 5 Burpees
- 15-sec Mountain Climbing
- 5-10 Pushups
- Repeat two to three times.
Warm-up B
- 10 Squat Jumps
- 15-sec Inchworm
- 15-sec Bear Crawl
- 10 Jumping Lunges
- 5-10 Pushups
- Repeat two to three times.
Week 1 – Low-Impact Kettlebell Cardio
The low-impact cardio involves performing exercises at low to moderate intensity. You can take desired rest between exercises but keep it short to maximize calorie burning.
Instructions: Perform as many rounds as possible in 30 minutes.
| Monday | Wednesday | Friday |
|---|---|---|
| 20 Russian Swings | 5-10 KB Pushups | 12 Front Lunges (6/leg) |
| 10 Front Squats | 10 Deadlifts | 10 Floor Presses |
| 10 Push Jerks | 10 Lateral Squats (5/leg) | 20 1-arm Bent-Over Row |
| 10 Gorilla Rows | 12 Snatches (6/arm) | 10 Kettlebell Halo |
| 10 Sling Shots | 20 Half Kneeling Chops (10/arm) | 10-sec Hollow Body Hold |
Week 2 – Moderate Intensity Cardio
During the second week of the weight loss kettlebell program, perform exercises at 50-65 percent of your maximum heart rate with short intervals between exercises and rounds.
The number of rounds each day: Do as many rounds as you can in 30 minutes.
| Monday | Wednesday | Friday |
|---|---|---|
| 20 Russian Swings | 12 Bob and Weave (6/side) | 12 Cursty Lunges (6/leg) |
| 10 Goblet Squats | 5-10 Pushups | 10 Thrusters |
| 10 See-saw Presses | 20 Chainsaw Row (10/arm) | 10 KB Swing Gorilla Deadlift |
| 10 Gorilla Rows | 12 Snatches (6/arm) | 10 Glute Bridges |
| 10 Situps | 20 Half Kneeling Chops (10/arm) | 12 Plank Drag (6/side) |
Week 3 – HIIT Cardio
The high-intensity interval training (HIIT) involves performing exercises at a maximum heart rate, typically around 70-90 percent, with a short interval time between them.
It is a great way to torch plenty of calories in a short time than low or moderate intensity kettlebell cardio.
Instructions: Try to perform the below-mentioned reps at your maximum heart rate, take a 15-30 seconds break, and move on to the other exercises. Once you complete one round, take a 2-minute break and repeat again. Do it until 20 to 25 minutes.
| Monday | Wednesday | Friday |
|---|---|---|
| 20 Arm Changing Swings | 10 Bob and Weave (5/side) | 12 Lunge with Rotation (6/side) |
| 10 Squat to Overhead Press | 10 Deck Squats | 10 Floor Presses |
| 10 See-saw Presses | 12 Snatches (6/arm) | 12 One-arm Clean (6/arm) |
| 10 Gorilla Rows | 12 Snatches (6/arm) | 10 Straight-arm Crunches |
| 10 Situps | 20 Half Kneeling Chops (10/arm) | 10 Kettlebell Slasher |
Week 4 – Low-Impact Cardio
Instructions: Perform as many rounds as possible in 45 minutes.
| Monday | Wednesday | Friday |
|---|---|---|
| 20 Russian Swings | 5-10 KB Pushups | 12 Front Lunges (6/leg) |
| 10 Front Squats | 10 Deadlifts | 10 Floor Presses |
| 10 Push Jerks | 10 Lateral Squats (5/leg) | 20 1-arm Bent-Over Row |
| 10 Gorilla Rows | 12 Snatches (6/arm) | 10 Kettlebell Halo |
| 10 Sling Shots | 20 Half Kneeling Chops (10/arm) | 10-sec Hollow Body Hold |
Week 5 – Moderate Intensity Cardio
Instructions: Perform as many rounds as possible in 30-35 minutes.
Week 6 – HIIT Cardio
Instructions: Perform as many rounds as possible in 25-30 minutes.
| Monday | Wednesday | Friday |
|---|---|---|
| 20 Arm Changing Swings | 10 Bob and Weave (5/side) | 12 Lunge with Rotation (6/side) |
| 10 Squat to Overhead Press | 10 Deck Squats | 10 Floor Presses |
| 10 See-saw Presses | 12 Snatches (6/arm) | 12 One-arm Clean (6/arm) |
| 10 Gorilla Rows | 12 Snatches (6/arm) | 10 Straight-arm Crunches |
| 10 Situps | 20 Half Kneeling Chops (10/arm) | 10 Kettlebell Slasher |
If you feel working out three times a week is not enough, you can perform bodyweight cardio on alternate days to further enhance fat burning.
