LOSE FAT · 4 DAYS/WK · KETTLEBELL
Workout to lose fat 4 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. 4 days allow more volume per muscle group without burning out.
Goal
Lose fat
Frequency
4 days / week
Where
Kettlebell
Sample routine
Metabolic circuit
Chain the exercises with little rest to keep your heart rate elevated.
Session 1
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Swing | 3-4 | 12-15 | 30-45 s |
| Kettlebell Press | 3-4 | 12-15 | 30-45 s |
| Kettlebell Row | 3-4 | 12-15 | 30-45 s |
| Kettlebell Deadlift | 3-4 | 12-15 | 30-45 s |
| Turkish Get-up | 3-4 | 12-15 | 30-45 s |
Session 2
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Lunge | 3-4 | 12-15 | 30-45 s |
| Windmill | 3-4 | 12-15 | 30-45 s |
| 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 |
Session 3
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 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 |
| One-arm Swing | 3-4 | 12-15 | 30-45 s |
| Kettlebell Snatch | 3-4 | 12-15 | 30-45 s |
Session 4
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 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 |
| Kettlebell Russian Twist | 3-4 | 12-15 | 30-45 s |
| Goblet Squat | 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.
4 days doubles frequency per muscle group: more weekly stimulus without compromising rest.
free test · 2 minutes
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