Best Workouts With Kettlebells To Get Lean And Burn Fat For Women

The Kettlebell Sumo Squat is a type of squat that works your hamstrings, glutes, and quads. By placing your feet wider apart, you also engage your inner thighs and make the squat easier for those with mobility challenges.

How to do it

1. Stand with your feet wide and toes pointed slightly outward.
2. Hold the kettlebell handle with both hands in front of your hips.
3. Lower your body by bending your knees, keeping your back straight and chest up.
4. Return to standing by straightening your legs and lifting the kettlebell back to the starting position.

The Kettlebell Swing is a powerful exercise that strengthens your hamstrings and glutes. It helps improve your overall power and enhances performance in various sports and activities.

How to do it

1. Stand with your feet wider than shoulder-width apart, angled slightly out, over the kettlebell.
2. Keep your core tight and your back straight.
3. Bend at the hips and grasp the kettlebell with both hands, lifting it to knee height.
4. Swing the kettlebell back and then thrust your hips forward to swing it up to shoulder height.
5. Let the kettlebell swing back down, using its momentum to continue for the desired repetitions.

The Kettlebell Upright Row targets your shoulders and improves muscle activation by allowing you to pull the kettlebell in different directions. It's a great way to build strength in your upper body while using a kettlebell.

How to do it

1. Stand with your feet shoulder-width apart.
2. Hold the kettlebell handle with both hands using an overhand grip.
3. Pull your elbows up past your shoulders, keeping the kettlebell close until it reaches your upper chest.
4. Lower the kettlebell back to the start position in a controlled manner.

The Single Arm Kettlebell Swing is a core-strengthening exercise using one hand. It helps improve stability and balance by making you engage your core more than the regular swing.

How to do it

1. Stand with your feet slightly wider than shoulder-width.
2. Hold the kettlebell in one hand with an overhand grip.
3. Push your hips back and lean forward to swing the kettlebell between your legs.
4. Quickly thrust your hips forward to swing the kettlebell up to shoulder height.
5. Keep your torso facing forward and rotate slightly as you swing down.
6. Switch hands and repeat the exercise.

The Kettlebell Lunge with Rotation is an advanced lunge that targets your quadriceps while also engaging your core. This exercise makes lunges more challenging and improves stability and strength.

How to do it

1. Stand with your feet hip-width apart and hold a kettlebell at your chest.
2. Step forward with your right foot and lower into a lunge until your left knee almost touches the ground.
3. Rotate your shoulders to the left while keeping the kettlebell at your chest.
4. Push back to a standing position and repeat on the other side.

The Kettlebell Racked Reverse Lunge is a tougher version of the standard reverse lunge that works your leg muscles, especially your quads. By holding a kettlebell at your shoulder, you increase the challenge and stability of the exercise.

How to do it

1. Stand straight with feet hip-width apart, holding a kettlebell in your left hand at your left shoulder.
2. Step your left foot back and lower into a lunge until your left knee nearly touches the floor.
3. Push off your left foot to stand back up, then repeat the lunge with your right side.

The Kettlebell Single Arm Overhead Lunge is a harder version of the traditional lunge. It strengthens your thighs while also engaging your core due to the weight overhead, making it a great exercise for added difficulty.

How to do it

1. Stand tall with feet hip-width apart, holding a kettlebell in your right hand above your shoulder.
2. Step forward with your right foot and lower into a lunge until your left knee nearly touches the ground.
3. Push back to the starting position and repeat on the other side.

The Dual Kettlebell Front Squat is a beginner-friendly version of the traditional Front Squat, mainly working your thigh muscles (quadriceps). Using kettlebells makes it easier for those with upper body limitations, helping you build strength for a standard Front Squat.

How to do it

1. Stand with your feet shoulder-width apart or a bit wider.
2. Hold a kettlebell in each hand with your forearms resting on the weights, keeping them at chest height.
3. Point your elbows outward, palms facing the floor.
4. Bend at your hips and squat down, keeping your knees behind your toes and your back straight.
5. Pause briefly at the bottom of the squat.
6. Push through your heels to stand back up, engaging your glutes and thighs.
7. Keep your core tight, shoulders back, and maintain good posture throughout.

The Single Arm Bottoms-up Kettlebell Press is a shoulder exercise that helps identify and correct side imbalances by using one kettlebell. Holding the kettlebell upside down adds some instability, which can enhance muscle engagement.

How to do it

1. Hold a kettlebell in one hand.
2. Lift it to shoulder height using a clean or your other hand.
3. Keep your palm facing inwards and elbow at 90 degrees.
4. Press the kettlebell overhead while engaging your core and back for stability.
5. Maintain good posture with shoulders back and chest up.

The Kettlebell Alternating Row is a back-strengthening exercise that also works your shoulders and biceps. By alternating lifts, you give each side time to rest and focus, making it effective for building strength and muscle.

How to do it

1. Stand with feet shoulder-width apart and knees slightly bent.
2. Hold a kettlebell in each hand at your sides, palms facing you.
3. Bend at your hips to lean your torso forward, keeping kettlebells under your shoulders.
4. Lift one kettlebell towards your body by pulling your elbow back.
5. Pause briefly at the top, then lower the kettlebell back down.
6. Switch to the other side and repeat.
7. Keep your core tight and back straight throughout.

Gorilla Rows are a great back exercise that also works your shoulders, biceps, and traps. By alternating sides, you let your muscles recover and focus better on each side during the movement.

How to do it

1. Stand behind two kettlebells with your feet wider than shoulder-width apart.
2. Engage your core and hinge at the hips, bending forward with a straight back until your chest is over the kettlebells.
3. Keep your back straight and look forward.
4. Grab a kettlebell in each hand with your palms facing each other.
5. Pull one kettlebell off the ground using your back and shoulders, keeping the other kettlebell on the floor.
6. Hold for a moment, then lower the kettlebell back down with control.
7. Put the raised kettlebell back on the floor and switch to the other side.

The Kettlebell Swing American is a powerful exercise that targets your glutes while improving overall strength and coordination. By swinging the kettlebell overhead, it enhances your ability to perform more advanced movements. This exercise is excellent for building explosive power and engaging multiple muscle groups.

How to do it

1. Stand behind the kettlebell with feet shoulder-width apart.
2. Hinge at your hips, bending slightly at the knees to grab the kettlebell handle with both hands, palms facing you.
3. Pull your shoulders back so your arms are straight with a slight bend at the elbows.
4. Swing the kettlebell between your legs to start.
5. Drive your hips forward explosively to swing the kettlebell up to about head height.
6. Keep your shoulders back as the kettlebell rises overhead.
7. Let your head and chest move forward slightly as the kettlebell goes overhead.
8. Control the descent, swinging it back between your legs while hinging at the hips.
9. Maintain a straight back and engaged core throughout the swing.
10. Feel the exercise in your glutes and hamstrings, not in your shoulders.

The Kettlebell Sit Up and Press is a strength exercise that combines a sit up with an overhead press. It works your core and shoulders, helping to build strength in both areas.

How to do it

1. Lie on your back with your knees bent and feet flat on the floor, holding a kettlebell on your chest.
2. Push the kettlebell over your chest as you sit up, bringing your torso to a vertical position.
3. Lower back to starting position and repeat for your desired number of reps.

The Single Leg Kettlebell Deadlift is a one-legged variation of the traditional deadlift that helps improve stability and balance. It's effective for strengthening your muscles and correcting imbalances between your sides.

How to do it

1. Stand with your feet together and hold the kettlebell in your left hand.
2. Engage your core to keep your back straight.
3. Hinge at your hips, raising your left leg behind you while keeping a slight bend in your right knee.
4. Lower your torso until you feel your back starting to arch, then return to standing by extending your hips and bringing your left leg down.
5. Switch sides and repeat with your right hand.

The Kettlebell Overhead Press is an exercise that works your shoulders while engaging your core for stability. It involves lifting one kettlebell at a time, which enhances balance and coordination.

How to do it

1. Stand with your feet slightly wider than shoulder-width and angled out.
2. Place the kettlebells outside your feet.
3. Lift the kettlebells to shoulder height, keeping your elbows close to your body.
4. Press the kettlebells overhead, turning your palms to face forward.
5. Lower the kettlebells back to the starting position.