15-Minute Kettlebell Weight Loss Workout [with PDF]

If you want to minimize time spent in the gym but maximize your weight loss results, use these kettlebell exercises (and follow these 6 hacks for weight loss hacks for moms).

Kettlebell training is a great training tool (actually one of my top four pieces of home workout equipment for small spaces) because they can be used for so much and often require your entire body to perform an exercise.

Plus, all you need is one kettlebell to get in a killer, full-body workout.

This kettlebell weight loss workout uses the best exercises for moms so that you can maximize both strength and cardio. It's with exercises like these, kettlebell training exercises, that I help clients smash goals in my workout programs.

Workout Printable PDF

Below is a free PDF printable of the kettlebell weight loss workout! Print it off and use it when you complete the workout to track your weights and any notes you have as you go through it. Then, progress and push harder!

What Size Kettlebell Do You Need?

There's no one size fits all approach when it comes to choosing a weight for this workout.

You want a weight that's challenging on each kettlebell exercise but allows you to still use proper form. Most females do well to start with a 20-pound kettlebell.

Kettlebell Reverse Lunge

• Standing upright, hold the kettlebell in one arm down by your hip.
• With the same leg, step back into a lunge position.
• Hinge forward at the hips slightly as you lower down into the lunge
• Pause briefly as you pull the body back up through the front heel into a standing position.

Kettlebell Bentover Row

• Hold the kettlebell in one hand and hinge from the hips sinking your weight backward. Keep the knees soft and the back flat.
• This is the starting bent over position.
• Keep the shoulders squared and neck neutral as you use your back muscles to row the kettlebell up toward your chest.
• Pause and return to the starting position.

Perform all repetitions on one side before moving onto the next.

Kettlebell Goblet Squat With Pause

• Hold the kettlebell upside down in your hands at chest height. Take the feet shoulder width apart.
• Keeping the chest up, lower into a squat aiming to get your elbows to your knees.
• Pause for three seconds driving the knees out.
• Push evenly through the feet to reverse the movement.

Single Arm Floor Press

• Lay on the ground with your knees bent and the kettlebell hooked onto the wrist of one arm.
• Stabilize your shoulder and core as you press the bell up into the arm. Reverse the movement and lower the bell toward the floor.
• Keep the elbow slightly tucked below the shoulder while pressing.

Kettlebell Swing

• Standing upright with the kettlebell held with straight arms in front of you. Start with feet hip-width apart and adjust further as needed. Knees slightly bent. Hinge forward and keeping the bell high on your legs, let it go behind you slightly.
• Use your glutes to thrust the kettlebell forward and up. Then, let the bell pull you back into the hip hinge position.

Cue: Think of a pendulum on a clock, it swings, don’t control the movement.

How To Make This Kettlebell Workout More Effective

If this workout starts to feel easy, here’s how to level it up and keep seeing results:

• Shorten your rest to keep your heart rate elevated
• Increase the reps so each round becomes more challenging
• Slow down your tempo to keep muscles under tension longer
• Add extra rounds to boost overall volume and calorie burn

Small changes like these are what turn a basic workout into one that actually drives fat loss and strength gains over time. Learn more about how to make workouts more intense at home.. and don't forget to keep some homemade muscle rub on hand to help your muscles recover for the next sweat session!