8 Low-Impact, Fat-Burning Kettlebell Exercises

Build strength and burn fat with these simple, low impact kettlebell exercises you can do anywhere.

Kettlebells are a portable, inexpensive, and extremely effective piece of workout equipment. Studies show that exercising with kettlebells can help to improve strength, aerobic capacity, dynamic balance, and core strength. (1, 2)

Use these kettlebell exercises to burn fat and tone up at home without compromising your knees with high-impact exercises, like running or jumping.

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These simple exercises can be done up to three times a week from your home, office, or anywhere. We recommend starting out with a lightweight kettlebell of 5 to 10 pounds. Once you get used to the exercises, you can start incorporating a moderately-weighted kettlebell.

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8 Low-Impact, Fat-Burning Kettlebell Exercises

Kettlebell Swing | 15 reps

You’ll feel this traditional exercise in your butt and hamstrings as you blast away fat.

1. Stand with your feet a bit wider than hip-width distance apart. Hold the kettlebell with both hands and keep a small bend in your knees.
2. Keeping your back straight, inhale to swing the kettlebell between your legs.
3. Exhale to swing the kettlebell up in line with your shoulders, thrusting your hips forward and squeezing your glutes.
4. Repeat for 15 reps.

Single Arm Kettlebell Swing | 12 reps per arm

Challenge your balance, core strength, and shoulders with this one-handed version.

1. Begin in the same position as above, but hold the kettlebell in only one hand.
2. Again, keep your back straight as you inhale to swing the kettlebell between your legs.
3. Thrust your hips forward and swing the kettlebell up in line with your shoulder on the exhale.
4. Repeat for 12 reps, then switch arms.

Lunge Press | 10 reps per arm

This kettlebell exercise will strengthen and tone your legs, glutes, shoulders, arms, and core.

1. Start standing with your feet together. Hold the kettlebell in your right hand and bend the elbow to hold the kettlebell up by your shoulder.
2. Inhale to step your left foot back a good distance. Bend both knees to 90-degree angles and make sure that your right knee stays behind your toes.
3. Exhale to step your left foot back up to meet your right and press the kettlebell up overhead.
4. Repeat for 10 reps, then switch legs.

Front Squat | 15 reps

This exercise strengthens your legs, glutes, core, shoulders, and arms.

1. Stand up with your feet wider than hip-width distance apart and point your toes out at 45-degree angles. Hold the kettlebell in both hands and bend your elbows to hold it in front of your chest. Engage your abs.
2. Inhale to sit your hips back and down into a squat. Keep the weight in your heels and your shoulder blades squeezing together.
3. Exhale to press through your heels, stand up, and squeeze your glutes at the top.
4. Repeat for 15 reps.

Windmill | 10 reps per side

Opt for a light kettlebell for this dynamic exercise that strengthens your obliques, lower back, glutes, hamstrings, shoulders, and arms.

1. Stand with your feet slightly wider than hip-width distance apart. Hold the kettlebell in your right hand and reach the arm up over your head. Straighten your left arm down by your side.
2. Engage your abs and inhale as you press your hips to the right and slide your left hand down your outer left thigh toward your ankle. If you can’t bend all the way down to touch the ankle, that’s OK. Make sure to keep the right arm straight up towards the sky the whole time.
3. Exhale to stand all the way back up, pressing kettlebell upwards and squeezing your glutes.
4. Repeat for 10 reps, then switch sides.

Single Arm Row | 12 reps per side

This exercise strengthens your back, arms, and core.

1. Begin in a high lunge position with your left leg forward. Rest your left hand on your left thigh and hold the kettlebell in your right hand with the arm straight down. Engage your abs and make sure that your back is flat.
2. Exhale to bend your right elbow and point it up towards the sky, rowing the kettlebell up. Then, inhale to straighten the arm, lowering the kettlebell back down towards the floor.
3. Repeat for 12 reps, then switch sides.

Single Arm Chest Press | 12 reps per side

This exercise will tone your chest, triceps, and shoulders.

1. Lie down on your back with your knees bent and your feet on the floor.
2. Hold the kettlebell in your right hand and place your left hand on your left hip. Straighten the right arm up over your chest.
3. Inhale to bend the elbow down and out, bringing your elbow in line with your shoulder. Exhale to straighten the arm back up towards the sky.
4. Repeat for 12 reps, then switch sides.

Plank Pull Through | 10 reps

Finish your routine with this challenging move that tones up your core, thighs, arms, and shoulders.

1. Start in a high plank position with your feet slightly wider than hip-width distance apart. Set the kettlebell behind your right hand.
2. Grab the kettlebell handle with your left hand and slide it over to your left side. Set your palm back down. Try to keep your hips square the whole time.
3. Use your right hand to slide the kettlebell back under the right shoulder.
4. Continue sliding the kettlebell back and forth for a total of 10 times.

(Your Next Workout: Light Dumbbell Full Body Workout – Tone and Sculpt)