6 Week Kettlebell Workout Plan for Fat Loss with PDF

Fat Burning Kettlebell Workout

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 Duration12 Weeks
Workout TypeFull Body Weighted Cardio
Program GoalIncrease Weight Loss and Improve Body Composition
Sessions/WeekThree times a week
Duration/Session30-45 minutes
Target GenderMales, Females, LGBT
Equipment NeededKettlebells
DifficultyIntermediate

The Best 6 Week Kettlebell Workout Plan for Fat Loss

Kettlebell Workout Plan for Fat Loss
Kettlebell 6 Week Workout Plan
  • 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.

MondayWednesdayFriday
20 Russian Swings5-10 KB Pushups12 Front Lunges (6/leg)
10 Front Squats10 Deadlifts10 Floor Presses
10 Push Jerks10 Lateral Squats (5/leg)20 1-arm Bent-Over Row
10 Gorilla Rows12 Snatches (6/arm)10 Kettlebell Halo
10 Sling Shots20 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.

MondayWednesdayFriday
20 Russian Swings12 Bob and Weave (6/side)12 Cursty Lunges (6/leg)
10 Goblet Squats5-10 Pushups10 Thrusters
10 See-saw Presses20 Chainsaw Row (10/arm)10 KB Swing Gorilla Deadlift
10 Gorilla Rows12 Snatches (6/arm)10 Glute Bridges
10 Situps20 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.

MondayWednesdayFriday
20 Arm Changing Swings10 Bob and Weave (5/side)12 Lunge with Rotation (6/side)
10 Squat to Overhead Press10 Deck Squats10 Floor Presses
10 See-saw Presses12 Snatches (6/arm)12 One-arm Clean (6/arm)
10 Gorilla Rows12 Snatches (6/arm)10 Straight-arm Crunches
10 Situps20 Half Kneeling Chops (10/arm)10 Kettlebell Slasher
Kettlebell weight loss workout

Week 4 – Low-Impact Cardio

Instructions: Perform as many rounds as possible in 45 minutes.

MondayWednesdayFriday
20 Russian Swings5-10 KB Pushups12 Front Lunges (6/leg)
10 Front Squats10 Deadlifts10 Floor Presses
10 Push Jerks10 Lateral Squats (5/leg)20 1-arm Bent-Over Row
10 Gorilla Rows12 Snatches (6/arm)10 Kettlebell Halo
10 Sling Shots20 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.

MondayWednesdayFriday
20 Russian Swings12 Bob and Weave (6/side)12 Cursty Lunges (6/leg)
10 Goblet Squats5-10 Pushups10 Thrusters
10 See-saw Presses20 Chainsaw Row (10/arm)10 KB Swing Gorilla Deadlift
10 Gorilla Rows12 Snatches (6/arm)10 Glute Bridges
10 Situps20 Half Kneeling Chops (10/arm) 12 Plank Drag (6/side)
The kettlebell workout for fat loss

Week 6 – HIIT Cardio

Instructions: Perform as many rounds as possible in 25-30 minutes.

MondayWednesdayFriday
20 Arm Changing Swings10 Bob and Weave (5/side)12 Lunge with Rotation (6/side)
10 Squat to Overhead Press10 Deck Squats10 Floor Presses
10 See-saw Presses12 Snatches (6/arm)12 One-arm Clean (6/arm)
10 Gorilla Rows12 Snatches (6/arm)10 Straight-arm Crunches
10 Situps20 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.

Download The Fat Burning Kettlebell Workout PDF

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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