Kettlebell Workout For Weight Loss

If you are looking for a single piece of equipment which provides you with an effective full-body workout, look no further than the kettlebell. Kettlebells help burn more calories in a shorter period than any other piece of equipment. One major advantage of kettlebell over dumbbell is that you do not need a wide range of weights to enhance your workout strength. Due to the virtually infinite ways to hold a kettlebell, you can use the same kettlebell over time and make it feel heavier.

Here is a kettlebell workout for weight loss and strength building. For this workout program, you need only a single kettlebell. Men can use a kettlebell weighing 16kg to 18kg, and women can use 8kg to 10kg. These are simply generic recommendations that most would make, it quite possible a man should use less weight or a man should use more.

So, here we go.

1. Kettlebell Slingshot:

    • Keep the feet shoulder-width apart and arms straight.
    • Rotate a kettlebell around your body in a circular motion around the hips.
    • Pass the kettlebell from one hand to another hand.
    • Keep your core tight.

Muscles used: Shoulder and core.

Benefits: This workout is a good warm-up exercise, perfect for fixing bad shoulders.

2. Kettlebell Halo:

    • Stand straight and hold the kettlebell with both hands and rotate it around the head.
    • Ensure that kettlebells stay as close to the base of the neck as possible.
    • Make sure that kettlebells do not touch your shoulders.
    • Do these steps in a clockwise as well as counterclockwise direction.

The muscle used: shoulders

Benefits: This workout improves shoulder strength and mobility.

3. Kettlebell Single-Arm Deadlift:

    • Hinge your hips and slightly bend your knees to reach toward the kettlebell. Keep your back flat.
    • Pick a kettlebell from the floor with a single arm. Keep your arm straight.
    • Drive your hips forward and stand tall. Do not lean backwards.
    • Repeat the same with the other hand too.

Muscles used: Back, core, glutes, quads, hamstrings

Benefits: This exercise strengthens most of the muscles of the body.

4. Kettlebell Single Leg Deadlift:

    • Hold a kettlebell in the left hand and lift your right foot slightly off the ground.
    • Lean your entire torso forward and raise your left leg.
    • Your leg and arm should stay in a line.
    • Repeat with another side of the body.

Muscles used: Back, core, glutes, quads, hamstrings.

Benefits: Practicing this workout helps in maintaining balance, excellent for core muscles activation.

5. Kettlebell Two Hand Swing:

    • Stand straight keeping your feet shoulder-width apart.
    • Hold a kettlebell with both hands and drive the kettlebell up with momentum from your hip hinge. Let the bell reach its natural height created by your momentum.

Muscles used: Shoulders, back, core, glutes, quads, hamstrings.

Benefits: This exercise works on almost every muscle of the body.

6. Kettlebell Single Hand Swing:

    • Similar to two-hand swing but use only one hand at a time to swing the kettlebell.

Muscles used: Shoulder, back, core, glutes, quads, hamstring.

Benefit: This exercise is more challenging than two-handed swing, helps improve grip strength.

7. Kettlebell Squat:

    • Stand straight withholding a kettlebell upside down.
    • Squat while keeping your chest lifted. Continue until your thighs are parallel to the ground.
    • Pause, and then rise to stand position and repeat.

Muscles used: Core, glutes, quads, hamstrings.

Benefits: Great for fat burning and a very good exercise to improve joint health.

8. Kettlebell Racked Squat:

    • Similar to regular squat with some variations.
    • Hold a kettlebell with a single hand in the stretched (racked) position.
    • Keep your other hand raised for maintaining the balance.
    • Squat down now. Continue until your thighs are parallel to the ground.
    • Pause, and then rise to standing position and repeat.
    • Repeat the steps with your other hand too.

Muscles involved: Shoulders, core, glutes, quads, hamstrings

Benefits: Increase the flexibility of joints and improves body balance.

9. Kettlebell Side Lunge:

    • Stand straight and take your right feet sideways.
    • Hold the kettlebell with both hands.
    • Now bend your left knee while pushing your hips backwards. Do it to lower yourself down over your left foot.
    • Ensure your right leg is straight.
    • Repeat the same steps with the other side of the body.

Muscles used: Back, core, glutes, quads, hamstrings.

Benefits: Helps improve balance, flexibility, stability and strength. Reduce the appearance of cellulite on the legs.

10. Kettlebell Lunge with Torso Rotation:

    • Stand straight with feet shoulder-width apart
    • Hold a kettlebell with both hands in front of your chest.
    • Now take a step forward into a lunge with your left leg.
    • Pause, and rotate the torso to the left, maintaining the lunge position and return to the centre.
    • Return to the starting position and repeat the same steps with the right leg.

Muscles Used: Shoulders, core, glutes, quads, hamstrings.

Benefits: Improves the flexibility and tightens the core.

11. Kettlebell Windmill:

    • Stand straight with feet slightly wider than hip-distance apart.
    • Hold a kettlebell with your right hand and extend the right arm over your head.
    • Extend the left arm down in front of your left thigh with the palm facing forward.
    • Lower the upper body down by hinging at the hips and to the left side. Try to touch your left foot with the left hand while keeping your right arm fully extended.
    • Reverse the movement, lifting the body while keeping a straight back.
    • Return to the starting position and begin again with the opposite arm.

Muscles used: Shoulders, core, obliques, glutes, hamstring.

Benefits: This routine improves strength and mobility of obliques and best toning exercise for the abs.

12. Kettlebell Overhead Press:

    • Stand straight with feet shoulder-width apart.
    • Hold a kettlebell with both hands.
    • Press the kettlebell overhead and pause for a second.
    • Repeat the steps.
    • Keep your back straight and core tight to reap maximum benefits.

Muscles used: Shoulders, triceps, core.

Benefits: This workout aids in full-body muscle activation, sculpt your shoulders, improves the overhead strength and increase the heart rate.

13. Kettlebell Russian Twist:

    • Sit on the ground with knees bend and feet pressed firmly into the floor.
    • Hold the kettlebell with both hands.
    • Keep your back straight, core tight and twist the kettlebell to the other side.
    • Repeat the steps.

Muscles used: Core, shoulder, obliques.

Benefits: This is an excellent workout for abs and help in core muscle activation.

14. Kettlebell Toe Touch:

    • Lie down on the floor. Raise your legs straight up in the air.
    • Hold the kettlebell with both hands overhead.
    • Exhale, and lift your upper body and reach your kettlebell towards your toes.
    • Inhale as you lower your shoulder blades down to the ground.

Muscles used: hamstring, glutes.

Benefits: Improves strength, mobility and flexibility, tighten your core and reduce the belly fat.

The Takeaway

This kettlebell workout helps in toning and strengthening of your body. Kettlebells are highly useful exercise equipment either you are targeting for weight loss or killer abs. If you want to order kettlebells online, visit Kettlebell Kings. Choose from a range of high-quality kettlebells and enjoy free shipping.

Kettlebell Kings has the most highly & frequently reviewed kettlebells in the world. We have free shipping in the US & Canada (, Europe ( and Australia ( Check out our 4,000 reviews for quality and customer service here!