If you missed the first article on using kettlebells for fat loss, you can check it out here:
Kettlebells For Fat Loss Part 1
Last time, we talked about how circuit-style kettlebell workouts (like the ones you’ll find in the KettlebellBasics.net Quick Start Guide) are great for fat loss and general conditioning. And the truth is, if you’re training regularly with kettlebells, burning fat and gaining lean muscle is a natural consequence.
But I know many of you want to take your training to the next level; you want to strip that final layer of body fat and get flat-out ripped. So we also covered how some small tweaks can make your circuit training even more effective with regards to losing body fat.
Today, I’m going to give you the second kettlebell workout for fat loss:
KB Fat Loss Workout B
*Just as in Workout A – do the first exercise in each pairing. Without rest, move to the next exercise. Complete the prescribed number of reps in the second exercise, rest :30 seconds, and complete the sequence two more times. Rest one minute before moving on to the next pairing.
1A. KB Renegade Row 3 x 16 each side
1B. KB Overhead Lunge 3 x 15 each side
2A. Pull Up (hang kettlebell from feet if additional resistance is needed) 3x 15
2B. Double KB Front Squat 3×15
*You can substitute Body Rows for Pull Ups if you can’t get all 15
Here’s some articles that should help you with the workout:
The Kettlebell Row – A how-to on KettlebellBasics.net
The Kettlebell Squat – How to do it and why it’s a different animal
And a nice demo of the KB Overhead Lunge:
Here’s how you put these workouts together: Perform workout A and some steady-state cardio on Monday. Do some interval training on Tuesday (I’ll talk about the cardio specifics again in a second). Do Workout B on Wednesday with some light cardio. Do intervals again on Thursday. Do workout A on Friday with some light cardio. Do intervals again on Saturday. Take Sunday off.
Repeat this same routine again the next week, except you’ll do workout B on Monday, workout A on Wednesday, and workout B on Friday. Then start the whole cycle again the next week.
With regards to cardio, if you’re serious about fat loss, I believe you need to do six days per week of cardiovascular activity. Three interval days and three steady-state, lower-intensity days is a great set up – for some ideas on interval training, check out this post: The Magic of HIIT Cardio For Burning Fat
You can do this workout for about 4-6 weeks until you’ll need to switch it up.
And one last thing: Your diet is more than 50% of the equation when it comes to fat loss. You can have the best designed workout in the world, but if you’re not eating properly, it won’t do a thing for your fat loss efforts. If you’re looking for a done-for-you, effective and client-tested fat loss program, check out my very own Best Fat Loss Diet here: The Best Fat Loss Diet
So there you have a complete workout for losing fat with kettlebells. Apply the principles we’ve covered in the last two articles about using kettlebells to lose fat and you’ll be well on your way to reaching your fat loss goals. Keep training hard!
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