How to Lose Weight using

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. Kettlebell workouts combine aerobic and anaerobic exercise that helps you lose weight faster than cardio or weights alone. In fact, a 20-minute kettlebell workout is worth about an hour on the treadmill!

The kettlebell is used to perform ballistic exercises. Ballistic exercises are a combination of cardiovascular, strength, and flexibility exercises. Kettlebell workouts use several muscle groups at once. To lose weight, most personal trainers recommend interval training. Kettlebell exercises are more aerobic and similar to high-intensity interval training. This makes kettlebells perfect for weight loss.

Why We Love Kettlebells?

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 number 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.

Burn Calories with a Kettlebell Workout

Kettlebell exercises use the whole body to build both strength and endurance. Typical kettlebell exercises such as the deadlift and swing, involve the hips. Since movements with kettlebells use many muscle groups at once, they burn calories faster than other kinds of exercises with weights that only work one muscle at a time.

Additionally, kettlebell moves are typically repeated more often than reps with other kinds of weights, adding to the aerobic benefit. The stiff leg deadlift is a good way to get used to handling kettlebells. Place a kettlebell on the floor in front of you and then stand with your feet about shoulder-width apart.

Bend at the hip and grab the kettlebell with both hands. Leave your knees slightly bent and use your hips to pull the weight all the way up. Bend again at the hips until the kettlebell is on the floor and lift it again. Each time, keep your face forward, not looking down. Keep your back straight and use your hips to complete the entire motion.


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.

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