How to Lose Weight Using Kettlebells?

First things first, weight loss doesn’t have to be boring. In fact, you don’t have to exercise hours at the gym every day to get noticeable results.
Studies show that performing intense bouts of exercises, for as little as 15 minutes a day, can help you lose a substantial amount of weight with incredible toning. The key is to pick the right equipment, the right workout and most importantly, set the right mind-set.


If you’ve seen people using the kettlebell at the gym, you would have noticed that they like them heavy and this is for a good reason. These round shaped weights can help individuals combine strength training with cardio for an efficient and time-saving, muscle-gain, fat loss sweat sesh.

The amount of calories one can burn using kettlebells can be super high. According to a study conducted by the American Council of Exercise, an average person burns 400 calories in 20 minutes while performing kettlebell exercises. Compare that with the numbers shown on your treadmill!

There’s more. Research also shows that kettlebells significantly help reduce neck, shoulder and back pain by improving core stability and increasing core and upper body muscle strength.


If you’re convinced that kettlebells could save your life – or at least a huge chunk of your time, effectively, then you’re in for a treat.
We love you guys, so we’ve designed an exclusive kettlebell workout along with helpful tips on how you can choose the right kettlebell to burn major calories within a short period of time.
The following workouts have to be performed 3 days (such as Monday, Wednesday and Friday) a week for maximum results. If you’re a warrior and want to amp your workout efforts, you can increase the number of reps. Be sure to give yourself a day’s rest to allow your body to recover completely. You can either do this by taking the day off (recommended for beginners) or add in low-impact exercises or cardio such as swimming, jogging and walking. Rest days will help you train hard each session, without any aches, pains and excuses.


Unlike other workouts, you won’t be counting the number of sets in the traditional fashion of counting reps, resting and then doing another set. Since you want to get the most out of these 15 minutes, you’ll not put your weight down and perform the movements seamlessly without breaks. Move from one exercise to another as if they’re components of the same movement. This is called a complex exercise and the benefit of this is that you burn more calories within a given time, set your muscles ablaze and of course, melt that fat away! Studies show that complex workouts help you burn calories for as long as 72 (72!) hours way after you’re done working out – even when you’re asleep.


Perform 7 reps of each movement and repeat full circle 4 times. Aim to add in 1 rep per movement each week with no more than 1 minute rest, if needed.

Day#1: Monday

Kettlebell swings
Kettlebell shoulder press
Kettlebell squats

Day#2: Wednesday

Kettlebell squats
Kettlebell swings
Kettlebell shoulder press

Day #3: Friday

Kettlebell shoulder press
Kettlebell squats
Kettlebell swings

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