Will Kettlebells Help You Lose Weight?

So, you’ve decided to embark on a weight loss journey? Good for you! The first step is to decide through which capacity you’re going to achieve this. However, we understand that this isn’t black and white. There are a million ways that you can get in shape and the list of exercises are endless.


You may have overlooked one vital piece of equipment that can work wonders when incorporated into well-rounded fitness plan. That piece of equipment I’m referring to, is the kettlebell. I know what you’re thinking, there’s nothing sexy about a kettlebell… It looks like something you might find in a factory during the industrial revolution. That being said, it’s a good tool to aid in your weight loss journey and we’re going to teach you how to get the most out of it.

Young male performing lunges with kettlebells

The King of Full-Body Workouts:

Adding a kettlebell to dynamic movements allows you to engage multiple muscle groups simultaneously. The benefit of this as that it leads to a higher calorie burn compared to traditional isolated exercises. Ultimately this helps increase your metabolic rate and contributes to weight loss. Happy Days!


Here’s an example of a workout you could do:


  1. Kettlebell Goblet Squats: 12 Reps (slow on the way down, explode on the way up)
  2. Kettlebell Swings: 15 Reps
  3. Kettlebell Renegade Rows: 8 Controlled Reps either side
  4. Kettlebell Reverse Lunges: 12 Reps Alternating


Perform each exercise back to back. Repeat this 4 times, rest for 2 minutes once you’ve finished the 4th exercise before starting again.


High-Intensity Interval Training:

HIIT training compiles rounds of high intensity movements with the aim to increase the heart rate to around 80% of its max bpm. HIIT training is known for its calorie burn and is therefore an effective style of training if you’re aiming to lose weight.

Throw a kettlebell into the mix and you can use it as a tool to create more explosive movements and make regular bodyweight exercises more challenging. This increased resistance/load will make your body work harder to achieve the same result, thus expending more calories.

Young athletic female using kettlebells in her routine

Core and Cardio Combos:

Your core is the foundation for most dynamic movements, why not strengthen it and lose weight at the same time? You can incorporate kettlebells into your core workouts and do rounds of back to back cardio and strenuous core exercises right after to burn some serious calories.

Here’s a workout to get you started:


  1. Kettlebell Sit-ups: As many reps as you can
  2. Kettlebell Russian Twists: As many reps
  3. Kettlebell Mountain climbers: As many reps
  4. Kettlebell Swing: As many reps


20 second rest time in-between each exercise

Complete 3 rounds


Which kettlebells should you buy?


Great question! There are plenty on the market and you may find that you need multiple different weights as one might become too easy over time. We might be a tad biased but we think we’ve hit the nail on the head when it comes to kettlebells. Our kettlebell range spans from 4kg to 24kg and are built to last! What’s more, the neoprene cover that the dumbbells are coated in provides some protection for your floor when dropped.

JLL Fitness Workout Equipment Featuring a Kettlebell

So, there you have it. Hopefully you are convinced about the wonders that kettlebells can do and the impact they can have on your fitness pursuits. So, don’t delay and put it off any longer, take action and start your fitness journey with us today! For more workout inspiration and exercise ideas, head over to our socials here.

The following two tabs change content below.

Theo Lawrence

Digital Marketing at JLL Fitness

Leave a Reply

Your email address will not be published. Required fields are marked *