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How to train for fat loss using kettlebells

Experts have shown that kettlebell exercises are a lot more effective than cardio for calorie burning. And everyone knows that the more calories you burn, the more fat you lose. In addition, the more lean muscle you develop, through strength training, the more fat you’ll burn. Kettlebell exercises recruit more muscles over your entire body than your usual cardio workouts.

Kettlebell exercises also take up a lot less time than traditional cardio workouts. You also burn a lot more calories after the workout. For these reasons, it is beneficial to include kettlebell exercises into your fat loss workout.


Standing with your feet marginally wider than shoulder-width apart and having your knees bent, lean forward and grab the kettlebell with both hands.

Keeping your back flat, swing the weight between your legs. Then drive your hips forward and, with an explosive movement, pull the kettlebell up to shoulder level. Your arms should be extended straight in front of you.

Return the kettlebell between your legs and repeat the movement without pausing.

Goblet Squat

Standing with your feet slightly wider than shoulder-width apart, clasp a kettlebell in each hand in front of your chest and have your palms facing each other.

Bend your knees and lower yourself into a squat. Keeping your back straight, return to a standing position and repeat.

Renegade Row

In a push-up position, place two kettlebells below your shoulders and hold onto their handles with your hands. Widen your legs for more support, keep your arms straight and maintain your body in a straight line.

Retracting your shoulder blade, pull your arm up to your side with the kettlebell in your hand. Lower it back down to the ground. Repeat while alternating sides.


Stand with your feet being hip-width apart. Place the kettlebell on the mat between your feet. Bend your knees slightly while you hinge forward at your hips to pick up the kettlebell. Keep your spine neutral and your hips pushed back.

Grab the handle of the kettlebell and stand up using your glutes. Make sure you keep your core engaged and the kettlebell close to your body.

Return the kettlebell to the floor with an equal amount of control and repeat.

Russian Twist

Sit on the floor with bending your knees. Hold a kettlebell with both hands in front of your chest. Raise your feet off the floor so your lower legs are parallel to the floor.

Making sure that your core is kept engaged and your spine is straight, rotate your upper body to the side. Reverse the movement to the centre and rotate to the other side. Repeat.

Lunge and Press

Standing up with a kettlebell in one hand, pull the kettlebell into your shoulder. Step the opposite leg forward into a lunge, ensuring your legs are at a 90-degree angle. Keep your back straight as straight as possible and push back up into a standing position. At the same time, push your arm with the kettlebell above your head. Alternate and repeat.

These exercises work your entire body, especially your core. They recruit almost all the muscles in your body, which improves the number of calories you burn during and after the workout. The more calories you burn, especially after the workout, the more weight you lose. This is why kettlebell workouts are great for losing weight.

Contact Trifocus Fitness Academy

Want to learn more about exercising with kettlebells? If you do then you need to do our kettlebell course. Follow this link for more information.

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