7 Workouts Using Only A Kettlebell! A Great Guide (2024)

So, I recently got hit with a burning question: What’s the deal with kettlebell exercises and their fat-blasting capabilities? You know, those workouts that are all the rage when it comes to shedding those extra pounds. Now, I don’t like playing favorites or picking just one exercise, but I couldn’t help but dive deep into this topic.

I delved into the vast realm of kettlebell exercises that claim to be the ultimate fat-burning machines, searching for the holy grail of rapid results. And let me tell you, my friends, it’s crystal clear in my mind that the chosen path for weight loss lies in those glorious workouts using only a kettlebell. We’re talking about engaging as many muscles as humanly possible to achieve maximum impact. Get ready to unleash the power and witness its incredible fat-burning potential of workouts using only a kettlebell.

So, instead of picking a solitary kettlebell exercise as the be-all and end-all solution for weight loss, I made the audacious decision to compile a list of 7 exercises. I’ll start with the easier ones and gradually ramp up the difficulty because, hey, we all gotta start somewhere, right?

7 Workouts Using Only A Kettlebell

1. Kettlebell Squat & Press or Thruster

7 Workouts Using Only A Kettlebell! A Great Guide - Miller Reviews

The kettlebell squat is a fundamental movement pattern we’ve practiced since our toddler days. We squat when we sit, rise, and gracefully slide into our cars—it’s ingrained in our DNA, my friends. But here’s the kicker: the kettlebell squat does so much more. It acts as a powerful pump, circulating blood throughout your entire body and giving your joints the nourishment they crave. It’s like a luxurious spa treatment for your joints. And guess what? It’s also an incredible remedy for lower back pain. Consider it a magic elixir for those nagging muscles.

The depth of your kettlebell squat is crucial. Your thighs need to drop down parallel to the floor, activating those glorious buttock muscles—little fat-burning furnaces that mean serious business. And don’t worry, beginners, the kettlebell goblet squat will shower you with magnificent benefits. But for those advanced folks out there, I’ve got a special treat for you. How about adding a press to the top of the movement? It’s like the cherry on top of a scrumptious fat-burning sundae. Trust me, you’ll savor every moment of it.

  • Kettlebell Goblet Squat
  • Kettlebell Thruster (one-handed)
  • Kettlebell Two-Handed Squat & Press
  • Kettlebell Swing

2. Kettlebell Swing

7 Workouts Using Only A Kettlebell! A Great Guide - Miller Reviews

Unlike the squat, the kettlebell swing doesn’t require a deep knee bend, making it a fantastic choice for those with tricky knees. So, if knee issues have got you worried, fear not, my friend. But hold on, there’s always a “but.” The reduced knee bend does mean less activation from the front of your legs—it’s a trade-off. However, the kettlebell swing compensates in other splendid ways.

Let’s talk about cardio, shall we? The kettlebell swing is a true powerhouse when it comes to cardiovascular benefits. As you swing that bell back and forth, absorbing its weight between your legs, your body demands tremendous energy. It gets that heart pumping and those lungs working, my friend. Oh, and here’s a delightful tidbit: your feet don’t have to move during the kettlebell swing. That means minimal impact and a low-impact exercise that won’t rattle your joints. Plus, it only requires a small amount of space, making it a win-win situation.

Now, let’s focus on the grand finale—the top part of the swing. When executed with precision, it turns into an ab-blasting extravaganza. It’s like a dynamic standing plank, sculpting and toning those abs to perfection. So, yes, the kettlebell swing may be a bit on the technical side, but it brings an array of incredible benefits to the table. Its full-body engagement, cardiovascular prowess, and core-strengthening capabilities make it a strong contender for the crown of fat-burning exercises.


3. Kettlebell Clean and Press

7 Workouts Using Only A Kettlebell! A Great Guide - Miller Reviews

Similar to the swing and thruster, the clean and press engages numerous muscles throughout your entire body, creating a harmonious symphony of muscle activation. It draws inspiration from the deadlift movement pattern, mimicking how we lift heavy objects off the floor. Your legs, hips, buttocks, core, and back all become key players in this mesmerizing dance of the kettlebell clean.

Once you find that beautiful flow and rhythm, it’s time to take it up a notch. Challenge yourself by increasing the weight for the kettlebell clean. The deadlift pattern taps into our strongest movement capabilities, allowing us to confidently handle heavier loads. One remarkable feature of the clean and press is that your feet remain firmly planted throughout the exercise. This makes it an ideal choice for those with limited space or for those who want to minimize impact.

And let’s not forget about the cardiovascular benefits. When you fully immerse yourself in the fluid motion of the clean and press, your heart has to work tirelessly to move that kettlebell from the floor to the apex of the movement and back down again. It’s a cardiovascular symphony that leaves your heart pounding and your lungs gasping for air.


  • Kettlebell Clean
  • Kettlebell Clean & Press
  • Kettlebell Clean & Jerk
  • Kettlebell Lunge and Press

4. Kettlebell Lunge and Press

7 Workouts Using Only A Kettlebell! A Great Guide - Miller Reviews

I must emphasize that executing with finesse requires good leg strength. Before diving into the kettlebell lunge, it’s crucial to master the kettlebell squat. You may strain your knees due to insufficient strength without a solid foundation in squatting. And we definitely want to avoid that, don’t we?

The kettlebell lunge is your golden ticket if you’re yearning for beautifully sculpted buttocks and functional hips. This magnificent exercise targets those crucial muscle groups while delivering astonishing cardiovascular output. Prepare to feel the invigorating effect it has on your heart and lungs. But here’s the icing on the cake: the kettlebell lunge offers significant crossover benefits for sports performance. It enhances hip mobility, which in turn improves your daily activities.

Before we proceed, let’s address a crucial point. Mastering the kettlebell lunge is a prerequisite before incorporating the overhead press into the movement. It’s all about building a solid foundation and progressing at a steady pace. And just like with the squat, the depth of your lunge is of utmost importance. It’s the key to fully activating those fat-burning buttocks. So, make sure that with each repetition, your rear knee gently touches or comes very close to the floor.


  • Kettlebell Forward Lunge
  • Kettlebell Reverse Lunge
  • Kettlebell Reverse Lunge & Press
  • Kettlebell Clean, Squat, and Press

5. Kettlebell Clean, Squat, and Press

7 Workouts Using Only A Kettlebell! A Great Guide - Miller Reviews

It combines two previously discussed fat-burning exercises into one dynamic movement, offering double the benefits for your entire body. It’s like hitting the jackpot in the pursuit of fat loss, my friend. I must admit, the kettlebell clean, squat, and press are not for the faint of heart. It presents a serious challenge to your technique throughout the entire movement. But fear not! You will conquer this powerful exercise and unlock its potential with practice and determination.

Here’s more good news—your feet remain firmly planted during the entire exercise. This means you only need a small space to perform this magnificent complex, with minimal impact on your joints. It’s a win-win situation, allowing you to make the most of your workout space. Now, let’s talk about the flow. The movement should seamlessly transition from one exercise to the next, creating a delightful and satisfying experience. But be warned—it’s not without its challenges. Your heart and lungs will be put to the test, working tirelessly to meet the demands of this complex exercise.

Remember, no shortcuts are allowed here. Resist the temptation to cut it short due to the complexity. It is crucial to complete the clean, the squat, and finally, the press. Brace yourself for the kettlebell clean, squat, and press—a formidable complex exercise that packs a punch. With its fusion of movements, space-saving nature, cardiovascular demands, and the importance of full completion, it’s a challenge worth embracing on your journey to fat loss.


  • Kettlebell Clean & Press 
  • Kettlebell Squat & Press
  • Kettlebell Clean, Squat & Press
  • Kettlebell High Pull

6. Kettlebell High Pull

7 Workouts Using Only A Kettlebell! A Great Guide - Miller Reviews

Welcome to the realm of advanced and technical kettlebell exercises for fat loss, my friend. Allow me to introduce you to the shining example of such an exercise—the kettlebell high pull. Before you embark on the high-pull journey, it’s essential to feel completely comfortable with the kettlebell swing. Mastering the swing will give you a solid foundation for confidently tackling this more complex movement.

Its ability to specifically engage the upper back region sets the high pull apart, making it a fantastic choice for those who spend long hours at a desk or struggle with back posture. When performing the high pull, prepare for a significant increase in cardiovascular demand. Your heart rate will skyrocket in no time, providing your heart and lungs with an intense workout.

To execute the high pull with precision, pay attention to maintaining a straight wrist, a solid grip, and a high elbow throughout the movement. These subtle adjustments ensure that you perform the exercise correctly and maximize its effectiveness. As you begin, I recommend starting with a light kettlebell to familiarize yourself with the movement and its intricacies. Once you’ve built confidence and proficiency, gradually increase the weight to match what you would typically use for a one-handed kettlebell swing.


  • Kettlebell One-Handed Swing
  • Kettlebell Two-Handed Swing
  • Kettlebell High Pull
  • Kettlebell Snatch

7. Kettlebell Snatch

7 Workouts Using Only A Kettlebell! A Great Guide - Miller Reviews

The snatch is not for beginners. Prior mastery of the swing and high pull is crucial before embarking on this dynamic and powerful kettlebell exercise. Prepare yourself for the epitome of full-body engagement. The kettlebell snatch is renowned for its ability to activate practically every muscle in the body, leaving no stone unturned. From head to toe, it ignites a symphony of muscle activation like no other.

One exceptional benefit of the snatch is its transformative effect on posture. Just like the swing, it dives deep into the back of the body, targeting those vital postural muscles. The kettlebell snatch is your trusted ally if you desire improved posture and alignment. Here’s another reason to rejoice—the snatch requires minimal space. You can perform it in a compact area with your feet firmly planted on the ground throughout the movement.

Prepare yourself for an epic cardiovascular challenge, my friend. The kettlebell snatch demands intense effort as you swiftly pull the kettlebell from just above the floor to a fully extended position overhead. It’s a true test of power, speed, and stamina. With its all-encompassing muscle activation, posture-enhancing qualities, minimal space requirements, and remarkable cardiovascular demands, it stands as a masterpiece in its own right.


  • Kettlebell One-Handed Swing
  • Kettlebell High Pull
  • Kettlebell Snatch

Fat Burning Kettlebell Workout for Weight Loss

7 Workouts Using Only A Kettlebell! A Great Guide - Miller Reviews

Now that I’ve unveiled my carefully curated selection of the 7 best kettlebell exercises for weight loss, you might be eager to know how to integrate them into a potent workout.

Let me guide you through the process. Here’s my suggested approach for incorporating these kettlebell exercises into your routine:

Step 1:

Start at the beginning & practice the exercise.

Remember, I’ve outlined progressions for each exercise. Only move on to the next one after confidently completing 20 repetitions.

For example, from the Squat & Press:

  • Kettlebell Goblet Squat: Advance to the next progression once you can perform 20 repetitions.
  • Kettlebell Two Handed Squat & Press: 20 repetitions mastered? Progress to the next step.
  • Kettlebell Thruster (one-handed).

Step 2:

Put together the exercises into a kettlebell fat loss workout like this:

Combine the exercises into a powerful kettlebell fat-loss workout. Here’s how:

  • Kettlebell Squat & Press: 30 seconds per side
  • Kettlebell Clean: 30 seconds per side
  • Kettlebell One Arm Swing: 30 seconds per side
  • Kettlebell Lunge & Press: 30 seconds per side
  • Rest for 30-60 seconds, then repeat 2-4 times.

Customize kettlebell exercises based on skill level. Avoid excessive consecutive overhead presses to prevent shoulder fatigue.

Step 3:

  • Gradually extend the duration of each exercise.
  • Begin with 30 seconds and aim to increase it to 45 seconds, eventually reaching 60 seconds.
  • Stay focused on maintaining proper technique and continue practicing the movements consistently.

How Often to Perform the Fat Loss Exercises

7 Workouts Using Only A Kettlebell! A Great Guide - Miller Reviews

The key to success lies in consistency. Aim for 3-5 workouts per week to keep your momentum going and achieve your goals. Listen to your body and prioritize rest when it’s needed. Remember, balance is crucial for long-term progress.

Rather than pushing yourself to the limit every single day, focus on establishing a sustainable exercise routine. Consistency is the name of the game. By consistently practicing the listed exercises, you’ll unlock greater rewards compared to sporadic, intense sessions followed by giving up. Stay dedicated, my friend, and watch as your efforts bring you closer to your desired results.

What Size Kettlebell for Fat Loss

7 Workouts Using Only A Kettlebell! A Great Guide - Miller Reviews

For men, I recommend starting with either a 12kg (26 lbs) or 16kg (35 lbs) kettlebell. These weights will provide a solid foundation for your kettlebell journey and allow you to gradually progress as you build strength and proficiency.

As for women, a great starting point would be an 8kg (18 lbs) or 12kg (26 lbs) kettlebell. These weights are ideal for developing technique and strength while ensuring a comfortable and effective workout experience.

Remember, my friend, starting with the right kettlebell weight is crucial for your success. Find the weight that suits your current fitness level and gradually increase as you feel more confident and capable.


The 7 Workouts Using Only A Kettlebell! A Great Guide” is here to revolutionize your routine. This comprehensive resource is packed with a treasure trove of kettlebell workouts that will have you targeting multiple muscle groups and shedding fat like a pro. Get ready to push yourself to new heights by following the suggested routines and gradually ramping up the intensity.

Consistency is the name of the game, so aim to incorporate these workouts into your schedule 3-5 times a week. Brace yourself for a journey that will unlock your strength, enhance your cardiovascular fitness, and unveil the transformative power of kettlebell training. Embrace the versatility of this incredible tool and get ready to witness a stronger, fitter, and healthier version of yourself.


Are Kettlebell Workouts Suitable for Beginners?

Absolutely! Kettlebell workouts can be modified to accommodate different fitness levels, making them accessible to beginners. Start with lighter weights and focus on mastering proper form before progressing to more challenging exercises.

Can I Use a Kettlebell for Full-body Workouts?

Definitely! Kettlebells are excellent tools for full-body workouts. They engage multiple muscle groups simultaneously, offering a comprehensive and efficient workout that promotes strength, endurance, and fat loss.

How Often Should I Do These Kettlebell Workouts?

Aim to practice these kettlebell workouts 3-5 times per week to see noticeable results. Consistency is key to building strength and improving fitness levels. Remember to listen to your body and allow for rest and recovery as needed.

Do I Need a Variety of Kettlebell Weights for These Workouts?

Starting with a couple of kettlebells, such as an 8kg (18lbs) and 12kg (26lbs), is generally sufficient for most individuals. As you progress, you may consider adding heavier kettlebells to continue challenging yourself.

Can Kettlebell Workouts Help With Fat Loss? 

Absolutely! Kettlebell workouts are highly effective for fat loss. They combine strength training and cardiovascular exercise, leading to increased calorie burn and improved body composition.

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