Kettlebell Fat Loss 4-Day
Six weeks, four days a week, with kettlebells only (one or two bells): swings, snatches, presses, front squats, Turkish get-ups and carries, plus clean-press-squat complexes. Move up a bell size when sets feel easy.
Frequency: 4x / week · Duration: 6 weeks · Workout: ~40 min · Level: Intermediate
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
4 training days, 13 exercises across the week (11 different ones), 72 sets in total in the 3-20 rep range, resting about 60s between them.
Built around KB Swing (26 sets across 3 days).
Goals: Fat Loss, General Fitness
Equipment: kettlebell, Minimal
Weekly Schedule
Swing + Press — Full Body
- KB Swing: 10 × 10, rest 30s
- KB Press: 5 × 8/side, rest 1 min
- Goblet Squat: 4 × 15, rest 1 min
- KB Row: 4 × 10/side, rest 1 min
Snatch + Squat — Full Body
3 exercises (Pro).
Clean + Complex — Conditioning
3 exercises (Pro).
Get-Up + Carry — Stability
3 exercises (Pro).
Progression Guidance
Move up a bell size when sets feel easy.