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45-Minute Kettlebell & Bodyweight Workout for Fat Loss

There are no shortcuts to achieving a toned body, but 45-Minute Kettlebell and Bodyweight workout for fat loss can have you burning fat faster than any other workout.

Emilia Moore
45-Minute Kettlebell & Bodyweight Workout for Fat Loss
Table Of Contents

We all know that looking good is great, but what about feeling great? That's why your workout shouldn't just be about aesthetics. Performance matters too! And let's be honest, those standard cardio machines like the treadmill and elliptical can get boring fast.

But fear not because we've got a challenge for you that can test your limits and get you burning those calories like there's no tomorrow. Let us introduce a 45-minute fitness session that can be perfect for anyone who wants to take the workout to the next level.

Not only can it help you shed that unwanted fat, but it can also improve your endurance. You can squeeze this after your weight training workout or when feeling less intense. Don't you feel it's time to say goodbye to boring cardio and hello to a workout that can make you feel like a champion?

Equipment Required

Equipment Required

You don't need a gym membership, fancy equipment, or a personal trainer to get your sweat on. All you need is a trusty kettlebell, your beautiful body, a clock or a stopwatch, and a spacious area to move around; however, taking a yoga mat is optional.

This quick and efficient workout can prove that sometimes less is more, and you can get a killer workout with just a few simple tools. Let's see what some of the other necessary gadgets and types of kettlebell exercises can be performed before moving on to the main 45-minute workout session.

So are you ready to explore this fantastic world of kettlebells? Grab your kettlebell, set that timer, and get it started.

Kettlebell Size to Be Used

Kettlebell Size to Be Used

Due to the intensity of the workout, a few of you may want to test your strength with this workout. But don't worry, and we've got your back. You can be cranking out reps faster than a speeding bullet for the next few minutes. Let's grab a light kettlebell and get to work.

Remember not to be fooled by lesser or more little weight, though. By the end of this, that kettlebell can feel like a ton of bricks. So, are you ready to see what you're made of? Let's put those muscles to the test.

Principle of Workout

Now let's see how you can get rolling with this workout. Get ready to sweat it out with this intense workout! You can mix bodyweight and kettlebell exercises, aiming to push yourself to the max and complete as many reps as possible in just 60 seconds.

Here comes the catch. Don't even think about slacking during those 20-second transitions since that's precious time to catch your breath and prepare for the next move.

After 13 minutes, you can crush one complete circuit and earn a well-deserved two-minute rest. But again, stay comfortable because it's time to do it again! Wrap up those last few calm-down movements and feel the endorphins pumping. You got this!

Types of Kettlebell Exercises

If you want to melt away those stubborn love handles, look no further than this Kettlebell and bodyweight workout for fat loss! This routine can not only maximize your every move with the perfect combination of weight training and bodyweight exercises to torch fat but will also sculpt your lean muscles.

Time to say goodbye to boring gym sessions and hello to a challenge that can leave you feeling fit and fierce. Let's see how you can switch between different kettlebell exercises;

  • Kettlebell Halo
  • Kettlebell Swing
  • Kettlebell Row
  • Goblet Squats

Kettlebell Halo

Kettlebell Halo

You know what they say-the first impression is everything. And that's what the first movement of your workout is all about. Enter the halo-the shoulder savior that can prepare your entire shoulder girdle for the work to come.

You can think of it as a one-stop shop for working those delts, rotator cuffs, traps, arms, and even a little upper back. Prepare to halo your way to a more substantial, resilient upper body.

The key is to keep that chin up and never surrender to gravity! Don't you dare let that hunk of iron swing farther than your cranium. Keep your core tight like a pair of skinny jeans, and let those shoulders shimmy as you take that weight for a spin.

Kettlebell Swing

Kettlebell Swing

Get ready to swing into action with the ultimate Kettlebell move! The kettlebell swing might look like a simple front raise, but it's a full-body exercise that can challenge your every muscle.

Remember, you must hinge at the hips and keep your core engaged in doing it right. Then swing the kettlebell between your knees or lower thighs, and your arms should act like levers to drive that weight up.

And when you've reached the top of the swing, use all your strength to control that kettlebell back down. Get your swing on, and feel the burn in all the right places!

Kettlebell Row

Kettlebell Row

Looking to channel your inner Arnold Schwarzenegger? Try the one-arm dumbbell row, but with a twist! Instead of holding the weight with your hand, place it below the handle - trust us, it can feel different in a good way.

To nail this move, find a sturdy chair or bench, bend over slightly, or bend forward. Rest your non-working arm on your knee or the object of your choice. Then, get your row on! Pull that weight up as high as you can, feeling the sweet burn of your back muscles contracting.

Then lower the weight slowly and savor the stretch before you pull again. Remember to switch arms every 30 seconds to balance out the work. It's the perfect exercise for feeling like a total badass. Go ahead, and give it a try!

Goblet Squat

Goblet Squat

Get ready to flex those muscles because it's time to talk kettlebell! We won't be debating the age-old question of "Should you hold the horns or the bottom" because there are more important things to focus on.

So go ahead and hold that weight wherever you feel most comfortable, keep a good grip, and stay focused on your squats. Speaking of squats, don't cheat yourself by stopping short. We want those legs at a nice, parallel angle before you start powering back up.

Don't worry about the number of reps; it's all about quality over quantity here. So take your time, squat slowly and steadily, and then explode upwards while controlling that trusty kettlebell.

Kettlebell Single Leg Deadlift

Kettlebell Single Leg Deadlift

Wait, are you neglecting your unilateral training regimen? Don't worry; we've got you covered. Say hello to single-leg deadlifts. Shift your focus to your lower body and invest in this exercise to see results.

Remember to work on your right leg by planting it firmly on the ground if you're keeping the kettlebell in your left hand. Slowly lower the weight with your left hand and feel a stretch in your right hamstring while keeping your balance in check. After 30 seconds, you can switch things up and repeat the same with the right hand and left leg.

And, if touching the floor feels like a stretch (quite literally), don't push yourself too hard - go as far as is safe for you. If the floor feels too easy, elevate your game by standing on a step and see how much further you can go!

Steps to Perform a 45-Minute Kettlebell Workout

Ready to shed some sweat and pump up your muscles? Get your hands on a kettlebell because we're about to unleash a 45-minute workout that'll leave you feeling like a total boss.

Don't let the intimidating name scare you away - with these simple steps, you'll have a blast and feel the burn in no time! With this energizing routine, swing, and sweat to a stronger you.

Want to know the simple steps to say hello to a fun and challenging workout that can leave you feeling like a total badass? So grab your kettlebell, and let's get moving!

  • Start by warming up.
  • Move on to the main course.
  • Give closure by cooling down.

Warming Up

Warming Up

It's not just about getting through the reps but mastering each movement. So, let's get pumped up mentally and physically and crush this workout! You can start by taking a pre-workout to initiate the warm-up phase.

This warm-up phase has two purposes: to prepare your body for the work to come and help you perfect your form. Make sure to take the time to feel the muscles working as you complete each exercise.

Get ready to start sweating! You have a challenging workout with ten total exercises, counting kettlebell and bodyweight movements. Start strong by doing ten reps of each exercise for 100 reps.

45-Minute Kettlebell and Bodyweight Workout

45-Minute Kettlebell and bodyweight workout

So here comes the main course. But before going into the nitty gritty, let's talk about the underrated importance of rest times during your workouts. Take all the time you need between each exercise. You can aim for 30-60 seconds to catch your breath and prepare for the next move.

And remember, after completing your first circuit, treat yourself to a well-deserved 2-minute break before starting round two. You may even enjoy it so much that you can add in a third round! So go ahead- take a breather; you've earned it.

Following are the steps of a 45-minute kettlebell and bodyweight workout:

Step 1: Kettlebell Halo for 60 seconds with 30 seconds in each direction.

Step 2: Push up for 60 seconds.

Step 3: Kettlebell swing for 60 seconds with 30 seconds in each direction.

Step 4: Leg lying raises for 60 seconds.

Step 5: Kettlebell row for 60 seconds with 30 seconds in each direction.

Step 6: Abdominal crunch for 60 seconds.

Step 7: Kettlebell goblet squat for 60 seconds with 30 seconds in each direction.

Step 8: Bodyweight jumps squat for 60 seconds.

Step 9: Kettlebell single leg deadlift for 60 seconds with 30 seconds in each direction.

Step 10: Alternating Bodyweight lunge for 60 seconds.

Cool Down

Cool Down

Once you finish your choice of kettlebell exercise with a 45-minute session, slowly come to rest to cool down. However, there is always an option to use post-workout and other supplements for better results.

And with only three sessions a week for eight weeks, you'll be amazed at how your body transforms. No fancy equipment or gym membership is required; grab a kettlebell and get ready to work!


1. Can you lose body fat with a kettlebell?

Absolutely! Kettlebells are a great tool to help you lose body fat. They're versatile and practical, giving you many options for different workouts. When incorporated into your fitness routine, kettlebell training can benefit muscle-building and fat loss.

For starters, using a kettlebell engages multiple muscles at once, which helps build strength throughout your body. That means more calories burned with each exercise- helping contribute to the overall goal of reducing body fat percentage and burning more calories than consumed.

2. Can beginners do kettlebell workouts?

A kettlebell full-body workout for beginners is an excellent way to get started with strength training. You can combine basic exercises like rows and squats, for a comprehensive workout that hits all major muscle groups.

You don't need to spend hours on the gym floor to benefit from them; even a 20-minute session of swings, squats, and other simple moves can provide significant results over time.

3. Can we do full-body kettlebell workouts every day?

The short answer is no; you should wait to do full-body kettlebell workouts daily. Fitness professionals generally recommend that any strength training program, including those using kettlebells, be done three to four times per week with rest days in between.

A typical recommendation for beginning a full-body workout routine is two sets of 8-12 repetitions for each exercise performed thrice weekly with breaks between sessions.

The Bottom Line

A 45-minute kettlebell workout is not only a fat-burning workout but also an endurance-boosting workout! All you need is a kettlebell, your body weight, a clock, and a spacious area to move around. Don't worry about the weight of the kettlebell - light to medium is perfect for this routine.

You have a wide range of kettlebell exercises to choose and make a killer combination of exercises, including kettlebell halo, push-ups, swings, lying leg raises, rows, abdominal crunches, goblet squats, jump squats, and single leg deadlifts.

But before you tackle the main workout, warm up with 10 reps of each exercise for 100 reps. Remember to take a 30-60 second break between each exercise and rest for 2 minutes after completing the first circuit before starting round two. So, are you ready to crush this workout and feel the burn? Let's go!

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Emilia Moore

Emilia Moore earned her master’s degree in community health education from a well known University. She’s a freelance writer based in America whose work has appeared in various online publications, including not only DMoose, but other known blogging websites. Today, it's easy to find health

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