Skip to Content

7 Fat Burning Kettlebell Workouts For Women

If you are looking for an incredible workout that features both strength training and cardio check out 7 Fat Burning Kettlebell Workouts For Women

I remember my first experience with kettlebells, I took a personal group training session with 2 super fit guys. I didn’t even know how to hold the kettlebell properly before I walked out of class but by the time I was done, I had a transformed body and a brand new love for kettlebell workouts.

These little powerful pieces of equipment can be truly intimidating if you don’t know what to do with them. What I did is treated the kettlebells just like any other weight training equipment, start with the light weights then move on to the heavier ones as you become more comfortable.

How could I not? They do so much! They burn fat, they build muscle all at the same time! Plus it’s actually super fun and empowering to perform some of the more explosive moves like the Kettlebell Swing and Kettlebell Squat. You can hit any muscle area you choose because the movement is strength training and cardio all at once!

The equipment is also super cheap! You can get a 10lb kettlebell delivered to you in 2 days via Amazon Prime for only $13! You can’t beat that price. With so much diverse moves that you can do with this piece of equipment, its a no brainer to have this in your workout arsenal.

I’ve gathered for you today 7 Fat Burning Kettlebell Workouts for you so that you can see all the amazingness of my beloved kettlebells!

5 Reasons To Start Kettlebell Training Today – Daily Burn

Kettlebell Training: Unlocking Strength, Flexibility, and Endurance

The kettlebell, with its unique design and myriad of potential exercises, has emerged as one of the most versatile and effective tools in the fitness arsenal. Originating from Russia, this seemingly simple piece of equipment offers a full-body workout, marrying the benefits of dumbbell training with high-intensity cardio. Here’s a deep dive into the multifaceted benefits of kettlebell training:

1. Full-Body Workout:Unlike many isolation exercises, kettlebell movements often engage multiple muscle groups simultaneously. Exercises like swings, snatches, and clean and jerks work everything from your legs to your shoulders to your core.

2. Functional Strength:The natural and fluid movements in kettlebell exercises mimic real-world activities, building functional strength that can aid daily tasks and improve overall body mechanics.

3. Improved Cardiovascular Fitness:High-intensity kettlebell routines can elevate your heart rate in a short period, making it a fantastic tool for interval training, enhancing cardiovascular health, and improving stamina.

4. Enhanced Core Strength:The off-center weight of the kettlebell forces stabilizer muscles to engage, with almost every exercise demanding core activation. This leads to a stronger midsection and better posture.

5. Efficient Fat Burning:Kettlebell workouts can offer both strength training and cardiovascular exercise, leading to a high calorie burn. The combination of muscle conditioning and cardio can increase the metabolic rate, promoting fat loss.

6. Improved Flexibility:Kettlebell training involves dynamic movements that require a range of motion, gradually improving flexibility and joint health.

7. Time-Efficient:Given the compound nature of kettlebell exercises, you can achieve a comprehensive workout in a shorter time frame, making it ideal for those with tight schedules.

8. Enhanced Balance and Coordination:Movements like the Turkish get-up or kettlebell windmill challenge your balance and coordination, fostering improved proprioception (the body’s ability to sense its position in space).

9. Cost-Effective:For those setting up a home gym, kettlebells provide a lot of bang for your buck. A single kettlebell can offer a myriad of exercise options, eliminating the need for multiple pieces of equipment.

10. Versatility:Whether you’re a beginner or an advanced athlete, kettlebell training can be tailored to suit your fitness level. The variety of exercises and possible modifications means it’s adaptable to various fitness goals, be it strength, endurance, or flexibility.

11. Bone Health:Weight-bearing exercises, like those done with kettlebells, can increase bone density, playing a crucial role in combating conditions like osteoporosis.

12. Improved Grip Strength:The design of the kettlebell handle and the nature of the exercises can significantly bolster grip strength, which has functional benefits outside the gym too.

Safety First:While kettlebell training offers a plethora of benefits, it’s essential to learn the correct techniques. Poor form can lead to injuries. Consider working with a certified instructor initially or engaging with reputable online resources to master the basics.

The kettlebell is more than just a weight with a handle; it’s a versatile tool that can transform your fitness regimen. Incorporating kettlebell training into your routine can lead to noticeable improvements in strength, flexibility, cardiovascular health, and overall functional fitness. Whether you’re short on time or looking for a comprehensive workout, the kettlebell might just be the answer.

Diving Deeper: Advanced Kettlebell Techniques for Women

After mastering the basics, it’s time to dive deeper into the versatile world of kettlebell exercises. As we continue our exploration, we’ll incorporate more nuanced kettlebell movements and techniques to sculpt and strengthen the entire body.

1. Kettlebell Clean:Starting position involves feet shoulder-width apart. Grip the handle of a kettlebell in your right hand, swing it back between your legs, then explosively pull it to a “rack position” by your right shoulder. Ensure a straight line from your shoulder blade down to your right foot. Repeat with the left hand.

2. Kettlebell Overhead Lunge:From the rack position, press the kettlebell overhead using your right hand. With the kettlebell stable above, step forward into a lunge with your left leg, maintaining a straight line from the kettlebell down to your left foot. Return to the standing position and repeat.

3. Kettlebell Windmill:Hold a kettlebell in your right hand, pressing it overhead. Keeping your right arm straight, push your hips to the right, bending at the waist and touching your left hand to your left foot, all while keeping eyes on the kettlebell. This move targets the core muscles, especially the obliques and erector spinae.

4. Kettlebell Goblet Squat with Pulse:Hold the kettlebell close to the front of your chest with both hands. Squat down, then pulse by moving up and down slightly before returning to a full standing position. This slight bend and pulse motion further activates the lower body, especially the major muscle groups of the thighs.

5. Kettlebell Russian Twist:Sitting on the ground with a slight bend in the knees, hold the kettlebell with both hands at chest height. Rotate your torso and the kettlebell to the left and then to the right, challenging the rectus abdominis and abdominal muscles.

6. Kettlebell Row:In a bent-over stance with a flat back, hold a kettlebell in your right hand. Pull it towards your hip, retracting your right shoulder blade. This focuses on back muscles and aids in improving posture.

Advanced Tips:

  • Progressive Overload: As you get more comfortable with lighter weights, challenge yourself by opting for a heavier kettlebell, ensuring weight progression in your workout routine.
  • Frequency: For weight loss and toning, integrate a full body kettlebell workout 3-4 times a week, incorporating both ballistic movements for cardio and static exercises for strength.
  • Certified Personal Trainer: As exercises get complex, guidance from a trainer certified by the American Council on Exercise can be invaluable.
  • Technique First: Especially with explosive movements, maintaining correct form is paramount. Proper technique ensures you reap the benefits of kettlebell exercises while minimizing injury risk.

The world of kettlebell workouts for women training offers a plethora of movements that can suit everyone, from beginner kettlebell workout enthusiasts to seasoned fitness pros. The best kettlebell exercises provide a high-intensity, full-body workout in a concise time frame. Remember, the benefits of kettlebell workouts extend beyond muscle toning; they also boost cardiovascular fitness, flexibility, and coordination. As always, prioritize form and technique, and you’ll soon discover why kettlebells are lauded as one of the most effective free weights in fitness.

7 Fat Burning Kettlebell Workouts For Women Videos

1. Body Fit By Amy

2. Fitness Academy:

3.  Has Fit

4. Mbodystrength

5. Body Fit By Amy

6. JessicaSmithTV

7. Kettlebell Movement

For more kettlebell workouts you can check out my  Pinterest board that are full of great stuff!
Follow Nellie A.’s board Kettlebell Exercises on Pinterest.

If you enjoyed these kettlebell workouts be sure to check out these posts:

Kettlebell Krusher

Thursday 11th of October 2018

Great post! Using kettlebells has been proven to burn around 400 calories in a 20-minute workout session. The kettlebell swing is by far the most popular exercise.

Kettlebell sets

Monday 4th of June 2018

Yeah, the kettlebell is a great tool for strength and conditioning. At first, I was also scared their build and nature, but when I finished the workout, I was full of confidence. Those workout for fat burn is awesome. Thank you for the post.


Monday 14th of December 2015

I always saw people using the kettle bells at my office gym, and was so intimidated by them. Definitely going to have to give them a try sometime soon!

Janine HulDie

Monday 14th of December 2015

Definitely cannot thank you enough for sharing and now going to have to take a better look and try a few of these as I have time now, Nellie ;)


Monday 14th of December 2015

we will have lived here a YEAR next week. I JUST unpacked my fancy red kettlebell this past weekend. I should be embarrassed. IM SO SO SO NOT. Perfect timing.