LOSE FAT · 3 DAYS/WK · KETTLEBELL
Workout to lose fat 3 days a week with kettlebell
Cut body fat with a structure that maximizes calorie burn while preserving muscle. Strength and cardio in a single tool. 3 days: the perfect balance between effort and recovery.
Goal
Lose fat
Frequency
3 days / week
Where
Kettlebell
Sample routine
Metabolic circuit
Chain the exercises with little rest to keep your heart rate elevated.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Press | 3-4 | 12-15 | 30-45 s |
| Turkish Get-up | 3-4 | 12-15 | 30-45 s |
| Kettlebell Clean and Press | 3-4 | 12-15 | 30-45 s |
| Windmill | 3-4 | 12-15 | 30-45 s |
| Kettlebell Snatch | 3-4 | 12-15 | 30-45 s |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Deadlift | 3-4 | 12-15 | 30-45 s |
| Turkish Get-up | 3-4 | 12-15 | 30-45 s |
| Windmill | 3-4 | 12-15 | 30-45 s |
| One-arm Swing | 3-4 | 12-15 | 30-45 s |
| Kettlebell Russian Twist | 3-4 | 12-15 | 30-45 s |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Russian Twist | 3-4 | 12-15 | 30-45 s |
| Goblet Squat | 3-4 | 12-15 | 30-45 s |
| Turkish Get-up | 3-4 | 12-15 | 30-45 s |
| Kettlebell Lunge | 3-4 | 12-15 | 30-45 s |
| Windmill | 3-4 | 12-15 | 30-45 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
Short rest + compound lifts = EPOC effect. You keep burning calories hours after the workout.
The offset center of gravity fires more stabilizers each rep than an equivalent dumbbell.
3 days is the frequency with the best impact-to-recovery ratio for most people.
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