Kettlebell Combos For Fat Loss (part one)

As you may or may not know, I lost 64 pounds in a roughly seven month period immediately after my pro football career came to an end.

Now I hadn’t yet discovered kettlebells at this point … but I sure wish that I had.

See, I’m NOT a naturally skinny guy. I have to work hard to not blow up and get fat 🙂  And fortunately, I DID discover KB’s shortly after I lost all the weight … and I’ve never looked back!!

One of the keys to using KB’s for maximum fat loss effect is using them in a special way … combining KB exercises into what we call kettlebell combos.  This is a concept that I’ve talked about a little bit on this blog, but not a lot – so I’m going to do a two part post series explaining it in detail, and showing how you can use KB combos in your own program for accelerated fat loss results.

Kettlebell Combos for Fat Loss

One of the really cool things about kettlebells is that once you learn the basic moves (swing, TGU, squat, clean, press, and snatch), you can combine these moves together into almost infinite combinations.

HOWEVER – part of the secret lies in HOW you put your workouts together. You can’t just half-hazardly throw some exercises together expect to get results.

No. You have to carefully design your KB fat loss combo workouts for maximum effect.

Here’s a quick sample workout to show you what I’m talking about:

EXTREME Fat Burning KB Combo Workout

(start on the right side; complete reps as prescribed; then repeat on the left side)

  • 1 KB clean

straight to

  • 5 KB squat to presses

straight to

  • 10 one arm KB swings

Once you finish this sequence on BOTH sides – making sure to rest as little as possible – move directly to –

  • Pull ups OR body rows – max reps minus one
  • Repeat this combo five times with about sixty seconds of rest between rounds
  • THEN finish your workout with ten rounds of 30 seconds on/30 seconds off high intensity cardio


In summary, kettlebell combos are an amazing way to lose fat and stay in peak condition.  In this article you have a nice little fat-burning kettlebell combo workout to go after this weekend. I hope it helps … talk soon.


PS – Would love to hear your thoughts on this workout!  Please post your comments below.

PPS – Keep an eye out for part two of this series coming in the next day or two … I’ll have an outline for you of exactly how you’d set up a complete “kettlebells for rapid fat loss” routine yourself.

PPPS – 10/25 update!  The 30 Day Rapid Fat Loss Kettlebell Solution is now available.  Click here to learn more.

10 thoughts on “Kettlebell Combos For Fat Loss (part one)

  1. TJ

    I am excited to try this combo but I would like some advise for the 30 seconds on/ 30 second off cardio at the end of the workout.


    1. admin

      Thanks TJ –

      The best way to do the interval training at the end of the workout would be with sprinting.

      Get outside … run hard for 30 seconds … walk for 30 … and repeat 10 times.

      Hope that helps!


  2. Alex Turnamian

    Hi, I’d just like to say you’re doing a great job and to keep up the good work. I’m a 67 year old retired football and wrestling coach, with aches and pains, especially in the shoulders and knees. I’m not able to do TGUS , Presses or Snatches right now. Do you have any suggestions for dinos like me , that want to stay strong and healthy. Or should I avoid kettlebells. I’ve purchased Fix My Shoulder Pain recently.

    1. admin

      Thanks for the feedback Alex!

      Hmmm … for sure use that Fix my Shoulder Pain product and get working on the stuff that Rick talks about there …

      Can you do 1/2 TGU’s or sumo deadlifts or even regular kettlebell swings? If so, that’s what I would recommend to start with.

      I also have a blog post on KB’s for seniors I did somewhere on the blog … search around and you should be able to find that as well.

      Hope that helps!


  3. Kim

    I love this combo. I am a 52 year old woman and I like working out at home. I combine kettlebells with jumping on my rebounder (mini trampoline), so I look for short intense kb workouts. I can maintain consistency as long as I’m enjoying myself

  4. LewisLee

    Great work! i will be writing these down, i have always tried different ways working out with the kb, greatest equipment ever invented. been doing kettlebell for over a year now even took an instructor course, since doing i feel much stronger, flexible etc. i have always recommend kb’s to people 🙂


  5. Pingback: Kettlebell Combos for Fat Loss (part 2) | Kettlebell Basics

  6. Pingback: (FVT newsletter) Mindful Eating, KB’s for Fat Loss, New Boot Camp Time | Personal Training, Fitness Boot Camps and Kettlebell Instruction in Sacramento, CA

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