20 Minute Kettlebell Fat Loss Circuit

Here is what a kettlebell fat loss workout really should look like – simple, powerful, effective, and brutal.

If you’re really familiar with Tabata Intervals, we’re just doing four Tabata Intervals with one minute rest in between:

1.) One Arm Swings / Pushups
2.) Kettlebell Squats / Bent Over Rows
3.) Swings / Prisoner Lunges
4.) Plank /  Bridge

For those of you who aren’t super familiar with Tabata Circuits, here is what it looks like exactly:

Tabata Circuit #1 One Arm Swings and Pushups

1. One Arm Kettlebell Swings (awesome arm)
   x 20 seconds work / 10 seconds rest
2. Pushups
   x 20 seconds work / 10 seconds rest
3. One Arm Kettlebell Swings (less awesome arm)
   x 20 seconds work / 10 seconds rest
4. Pushups
   x 20 seconds work / 10 seconds rest
5. One Arm Kettlebell Swings (awesome arm)
   x 20 seconds work / 10 seconds rest
6. Pushups
   x 20 seconds work / 10 seconds rest
7. One Arm Kettlebell Swings (less awesome arm)
   x 20 seconds work / 10 seconds rest
8. Pushups
   x 20 seconds work / 10 seconds rest

Tabata Circuit #2: Squats and Bent Over Rows

1. Squats (kettlebell racked with awesome arm)
   x 20 seconds work / 10 seconds rest
2. Squats (kettlebell racked with less awesome arm)
   x 20 seconds work / 10 seconds rest
3. Bent Over Rows ( awesome arm)
   x 20 seconds work / 10 seconds rest
4. Bent Over Rows (less awesome arm)
   x 20 seconds work / 10 seconds rest
5. Squats (kettlebell racked with awesome arm)
   x 20 seconds work / 10 seconds rest
6. Squats (kettlebell racked with less awesome arm)
   x 20 seconds work / 10 seconds rest
7. Bent Over Rows ( awesome arm)
   x 20 seconds work / 10 seconds rest
8. Bent Over Rows (less awesome arm)
   x 20 seconds work / 10 seconds rest

Tabata Circuit #3: Two Arm Kettlebell Swings and Prisoner Lunges

1. Kettlebell Swings
    20 seconds work / 10 seconds rest
2. Prisoner Lunges (alternating legs)
    20 seconds work / 10 seconds rest
3. Kettlebell Swings
    20 seconds work / 10 seconds rest
4. Prisoner Lunges (alternating legs)
    20 seconds work / 10 seconds rest
5. Kettlebell Swings
    20 seconds work / 10 seconds rest
6. Prisoner Lunges (alternating legs)
    20 seconds work / 10 seconds rest
7. Kettlebell Swings
    20 seconds work / 10 seconds rest
8. Prisoner Lunges (alternating legs)
    20 seconds work / 10 seconds rest

Tabata Circuit #4: Plank and Bridge

1. Single Leg Bridge (awesome leg)
    20 seconds work / 10 seconds rest
2. Plank
    20 seconds work / 10 seconds rest
3. Single Leg Bridge (less awesome leg)
    20 seconds work / 10 seconds rest
4. Plank
    20 seconds work / 10 seconds rest
5. Single Leg Bridge (awesome leg)
    20 seconds work / 10 seconds rest
6. Plank
   20 seconds work / 10 seconds rest
7. Single Leg Bridge (less awesome leg)
   20 seconds work / 10 seconds rest
8. Plank
    20 seconds work / 10 seconds rest

Do As Many As You Can With Perfect Form

Each Tabata Circuit is eight 20 second work sets with 10 seconds rest is 4:00 long.  You’ll rest an extra minute between each Tabata Circuit.

It’s ok to rest more if you need to.

This is an intermediate fat loss circuit.  My advanced class kettlebell boot campers might do snatches instead of swings, or use two kettlebells for swings.

My beginner kettlebell boot campers might do romanian deadlifts instead of swings.

This is just one possible option.  But given how much we’ve been talking about kettlebells and fat loss lately, I thought it would be cool to show you what a really powerful kettlebell fat loss workout looks like when it’s done right.

P.S. If you liked this workout, you might really dig 21 days of workouts like this, some easier, some harder, put together in a smart, cohesive fat loss program.

The 21 Day Kettlebell Swing Challenge is three weeks you’ll spend with the most powerful fat loss movement there is: the kettlebell swing.

And it’s under $4

By Josh Hillis

RKC2 Kettlebell Instructor, CPT, PES,
Z-Movement Reeducation Specialist, Integrative Movement Specialist

Josh is the author of the ever-popular fat loss book: Fat Loss Happens on Monday

“I went from a size 14 to a size 4.  I’m leaner than I was in high school.” -Paige Gaynor