If you’re like me and want to lose weight quickly by working out with kettlebells, you need to check out the video below. The kettlebell exercises featured aren’t overly complex but they will challenge you! It doesn’t matter if you’re a beginner or experienced kettlebell user, this workout by Chandler Marchman is great for all fitness levels.
12-Minute Kettlebell Workout with Just 4 Exercises
Hopefully, you already own a kettlebell and have an understanding of some of the basic moves. If not, I recommend getting a set depending on if you’re a man or a woman. The reason I suggest a set instead of just one kettlebell is so that you can scale up and progress over time. Depending on your physique and how often you workout will dictate how fast you’re ready to move on to a heavier kettlebell. This could be a month or longer so it makes sense to buy several kettlebells at a time. Plus you can always use the lighter kettlebells again for endurance workouts.
This particular workout features only 4 kettlebell exercises. Granted, 3 of them are single-handed exercises and will have you switch arms after each set. There’s some talking in the video before and after the workout so for time’s sake, I’ve embedded it to skip over the fluff. Take a look and I’ll break down each exercise and provide my thoughts on the overall workout.
Breaking Down This Fat Loss Kettlebell Workout
I really like the format that this workout follows. 5 reps of each exercise per arm for 5 sets. Even though the rep counts are short, you’re still working many different muscles during various intervals. This isn’t a strength building workout, however, any kettlebell exercise and workout will naturally help increase your strength.
The quick pace and simplicity of each move will ensure that you’re constantly moving which is great for burning calories. In fact, most kettlebell workouts have some sort of rest period after a circuit has been completed. I didn’t see any such recommendation from Chandler. This is most likely due to how short the workout is and to maximize the potential for fat loss.
Now that you’ve had a chance to view the video, I’ll go over the 4 exercises shown. Interestingly enough, there are no lateral movements, no lunges, it’s a very vertical workout. This keeps it simple but fast.
Kettlebell Snatch – 5 Reps Each Arm
Right out of the gate is the kettlebell snatch. I wouldn’t classify this as a difficult exercise, but it does require more energy than the swing. It’s similar to the swing as it begins in the lowered position between your legs. However, the kettlebell is raised overhead and doesn’t stop at chest level. Also, the kettlebell is a little closer to your body during the ascent vs. a swing.
It might not seem like it, but there is a little relief achieved while you’re in lockout during the snatch. That’s when your arm is fully extended upwards and the kettlebell is at rest for a brief moment. It’s important to go at your own pace so if you need an extra second at lockout, take it!
Kettlebell Thruster – 5 Reps Each Arm
The kettlebell thruster offers a nice transition from the snatch. If you take out the thrusting action this would be called a rack squat. Having to do only 10 of these in a row is a blessing in disguise. It’s a great exercise for the knees and lower legs, but you’ll definitely feel the burn if you do it consistently for a few minutes.
I do appreciate that Chandler went with the thruster instead of the squat. I always like the challenge of adding an extra step to push yourself even further. Pressing the kettlebell overhead keeps your arms engaged and active. I’m surprised that the next exercise doesn’t include this modification as well.
Kettlebell Goblet Squat – 5 Reps
This is the only exercise that doesn’t have you switch arms. That makes sense because the goblet squat is a 2-handed move. In effect, the overall time spent on the goblet squat is nearly half that of the other exercises since the rep count stays the same.
If you really want to spice things up, try changing the goblet squat to a goblet thruster. Since it’s a low rep count, you shouldn’t feel too tired from adding the thrust. Personally, the goblet squat (and thruster) is an exercise I love to hate. I know I’m getting a good workout but it can be punishing during those longer workouts with higher reps.
Kettlebell One Arm Swing – 5 Reps Each Arm
My favorite kettlebell exercise! There are many different variations of the swing. While I prefer the 2-handed Russian swing, this comes in at a close second. It’s not too taxing on the body and therefore is a great way to finish a set. Those 5 reps per arm will go quickly.
It appears that Chandler is doing the hip hinge variation of the swing. That’s also my preferred style. Other popular styles include the squat and pendulum swing. None of them are wrong or right, rather they have their own small benefits over one another. I’d say go with the style that you’re most comfortable with.
Why This Kettlebell Workout is Great for Fat Loss
For one, it includes the swing. In my opinion, that’s the #1 kettlebell exercise you can do for losing weight. If you have the will power and mental toughness you could do 100 or 200 kettlebell swings at a time and get some great results. However, as an enthusiast, I find that extremely boring and much prefer some variety in my workouts. In my opinion, if a kettlebell workout doesn’t include the swing, it shouldn’t have fat or weight loss in the title at all!
Other reasons why this is a great fat loss workout is due to the fact that you are constantly moving. As I mentioned before, there is no rest period. Each kettlebell exercise easily transitions to the next. It’s not quite a kettlebell flow but the fast pace will keep your blood pumping.
12 minutes is a little short of my goal of doing a 20-minute workout per workday. Although, it’s easy enough to add another short routine or two if you want to increase your own session to 20 or 30 minutes. Regardless, if you add this fat loss workout to your weekly routine and stay true to your diet, the pounds WILL come off.