Kettlebell Workouts to Lose Fat, Improve Work Capacity and Build Muscle

Use these incredibly simple kettlebell workout routines to lose fat, improve work capacity and build muscle.

People look at kettlebells as if they were staring at a mythical creature. Sure, Kettlebell Swings have become more popular for fat loss and as a conditioning finisher at the end of workout sessions. But very seldom do people use them exclusively in a kettlebell workout routine.

Kettlebell workout routines can be performed anywhere—in your basement, at the park or wherever your heart desires. You're no longer a slave to the local franchise gym, where your motivation wanes as you wait in line for dumbbells, racks and machines during peak hours.

But wait, there's even more! Because they are so versatile, kettlebells give you a powerful tool for both strength training and conditioning. After all, what's the point of being strong and muscular if you can hardly walk a block without feeling winded.

RELATED: Become a Better Athlete With Kettlebells

So, are you ready for the program? Here it is.

Kettlebell Program Overview

Kettlebell Program Overview

Some people make exercise programming way too difficult. Sure, personal trainers and strength coaches are trying to distinguish themselves, but beginner and early intermediate lifters don't need to be doing contrast training, high-intensity plyometrics, or some Cirque du Soleil act on a BOSU ball.

These lifters will benefit from mastering the five fundamental human movement patterns discussed by Dan John—the hip hinge, squat, pull, push and loaded carry. All of these movement patterns translate to barbell compound exercises, Olympic lifts and everything else you do at the gym.

This program is divided into two separate training days. Workout A focuses on the hip hinge, push and squat patterns. Workout B focuses on the hip hinge, pull and loaded carry patterns. Yes, the hinging pattern shows up twice. The truth is that most people benefit from the added volume targeting the posterior chain muscles, which tend to be "turned off" when they sit for hours on end.

RELATED: 5 Best Kettlebell Exercises to Build Explosive Power

Alternate these training sessions on three non-consecutive days per week. For example, during Week 1, perform A-B-A and in Week 2, do B-A-B. The aims of the program are to promote fat loss, improve work capacity and build muscle size.

What Kettlebell Size Should I Use?

What Kettlebell Size Should I Use?


  • Beginner - 16kg or 20kg
  • Intermediate - 24kg


  • Beginner - 8kg or 10kg
  • Intermediate - 12kg or 16kg

These are only recommendations. Some individuals will use kettlebells below or above the recommended weight. When choosing a kettlebell, make sure you can perform every specified repetition without going to failure. The reps should be challenging, but not vomit-inducing.

Workout A

Kettlebell Swing

  • A1. Goblet Squats x5
  • A2. Double Kettlebell Push Press x5
  • A3. Kettlebell Swings x 15

Repeat the circuit 10 times. Rest should be minimal between exercises. After completing one round, rest for up to 120 seconds. If you need less, use less.

RELATED: Proper Breathing Technique for Kettlebell Swings

Workout B

Kettlebell Arm Row

  • A1. One-Arm Row, 5 per side
  • A2. Double Farmer's Walk, 30 seconds or 40 yards 
  • A3. Kettlebell Swings x15

Repeat the circuit 10 times. Rest time should be minimal between each exercise. After completing one round, rest for up to 120 seconds. If you need less, use less.


There you have it. Incredibly simple and time efficient while still allowing you to gain size, lose fat, and improve work capacity. Hope you enjoy the workout. Try it out for the next 6 weeks! After that, use your improved work capacity and cleaner movement patterns to return to barbell and dumbbell training. I look forward to hearing about your progress!

Photo Credit: Getty Images // Thinkstock