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Kettlebell Exercises for Weightloss at Home

Kettlebell Workout at Home

Kettlebell workouts are a great way to lose weight, build muscle and work up a sweat, there’s no mistaking that fact.

But another great advantage of kettlebell workouts is the fact that they can be done at home – as the exercises themselves generally require relatively little space, much like plyometric workouts or certain types of high-intensity interval training. 

Kettlebell workouts boast very similar benefits to those offered by plyometric workouts. The fact that these fast, explosive movements build muscle by targeting the fast twitch muscle fibres, means that strength and efficiency of these fibres (which are the largest, strongest fibres in the body) is increased quickly and efficiently. This is similar to training heavy sets of weights, with low reps. Less time working out, but for maximum results.

Sounds good, right?

But it gets better. If you’re serious about working a home kettlebell workout into your fitness regime, not only are there sets of kettlebells you can buy, but also adjustable versions which make for much easier storage.

We recommend these:

  • Jillian Michaels Powerbell
  • CFF Adjustable Kettlebell.

By opting for the adjustable variety, you get multiple weights all in one kettlebell, rather than having to purchase a range of different weights to get the benefits of a full-body kettlebell workout.

We’ve outlined three different kettlebell workouts that are great for weight loss at home, suggesting a Monday, Wednesday, Friday Split – although you could just select one or two, just choose whatever best fits your routine. But first, here are a couple of notes and things to consider before you perform these exercises:

Learn the Terms:

A Superset: This is where exercises are performed consecutively, with no rest in between

To Failure: This is where an exercise is performed to the point of exhaustion (i.e. when you physically cannot perform the exercise any longer)

Pick the Right Weight:

Pick a kettlebell weight you are comfortable with for each of the different exercises. Your goal should be to push yourself, but not start off overly ambitious. If you’re serious about integrating this kettlebell workout into your regular regime, aim to increase the weight you choose for each exercise as time goes on.

Warm Up:

You should always warm up before exercising. Since the following workouts are at-home exercises, we recommend simply performing five to ten minutes of gentle, on-the-spot cardio before your workout, such as star-jumps, jogging or shadow-boxing.

kettlebells and dumbbels

Monday: Workout Number 1

Superset 1

  1. 10 wide-stance squats (holding kettlebell to chest)
  2. 10 walking lunges, each leg (holding kettlebell to chest)
  3. 5 Jump squats (without kettlebell)
  4. Rest for 1 minute

Superset 2

  1. 10 side lateral raises (each arm)
  2. 10 front raises (each arm)
  3. 10 bent over rows (each arm)
  4. Rest for 1 minute

Superset 3

  1. 15 sit-ups, (kettlebell held to chest)
  2. Plank to failure

Home kettlebell workout

Wednesday: Workout Number 2

Superset 1

  1. Half a minute of 2-handed kettlebell swings
  2. 10 kettlebell clean and press (each arm)
  3. 10 2-handed kettlebell rows
  4. Rest for 1 minute

Superset 2

  1. 12 plie squats (kettlebell held to chest)
  2. 10 narrow-stance squats (kettlebell held to chest)
  3. 15 side lunches, each leg (kettlebell held to chest)
  4. Rest for 1 minute

Superset 3

  1. 15 burpees (no kettlebell required)
  2. 1 minute of 1-handed kettlebell swings, alternating hands
  3. 20 jump squats (no kettlebell required)
  4. Rest for 1 minute


Friday: Workout Number 3

Superset 1

  1. 15 kettlebell bicep curls (each arm)
  2. 10 kettlebell tricep kickbacks (each arm)
  3. 12 kettlebell rows
  4. Rest for 1 minute

Superset 2

  1. 10 kettlebell clean and press
  2. 15 kettlebell floor press(each arm)
  3. 20 sit-ups (holding kettlebell to chest)
  4. Rest for 1 minute

Superset 3

  1. 15 narrow stance squats (holding kettlebell to chest)
  2. 10 side lunges (holding kettlebell to chest)
  3. 15 wide stance squats (holding kettlebell to chest)
  4. 10 burpees (no kettlebell required)
  5. Rest for 1 minute

How many times you perform each workout through to the end is up to you. For a more challenging overall workout, aim to complete your chosen workout at least three times (performing each of the supersets as a circuit, with one-minute rests in between).

The aim of these exercises is to build muscle, as well as burning fat – so feel free to mix and match, changing up supersets from each of the different workouts if you feel you need to. Just remember to have fun with it, challenge yourself, and pick the right weight each time to suit your needs (and, of course, avoid overtraining or injury).

Do you have any other suggestions for supersets we could add to any of the above three workouts? As always, we’d love to hear about them – so please feel free to share in the comments section.

This entry was posted in: Exercise


Margie is a yoga instructor and fitness enthusiast that wants to make health and exercise information available to everyone. Movement along with conscious breathing, can keep the mind and body strong, help with stress management, and increase general flexibility and improve posture. Her yoga classes focus on alignment and encourage students to seek a variation of yoga poses that fit her students bodies, no matter what stage they are in life, whether they are a beginner who's stepping onto the mat for the first time, a regular practitioner, or even someone returning from an injury.

1 Comment

  1. Kristen Francesco says

    These would be great videos to follow along with on your site or on YouTube.


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