Let’s face it: Belly fat is one of the most stubborn areas to tackle during weight loss. While you can’t spot-reduce fat, you can slim down your waistline while building strength and endurance by incorporating exercises that challenge both your cardiovascular and muscular systems. Strength training, whether with kettlebells, dumbbells, or just your body weight, boosts calorie burn—even when you’re at rest. To help you get started, we spoke with an expert who shared the ultimate kettlebell and bodyweight workout for targeting belly fat.
Kettlebell and bodyweight exercises are particularly effective for burning belly fat because they engage multiple muscle groups simultaneously, maximizing calorie burn and promoting overall fat loss. When paired with a well-balanced, calorie-restricted diet, these workouts become even more powerful. Research also shows that high-intensity workouts, like kettlebell training, can significantly boost your metabolism, helping you continue burning fat long after your session ends.
If you're looking to shed those extra pounds and trim your midsection, you're in the right place. We consulted with Jake Dickson, NASM-CPT, a certified personal trainer at Barbend, who shares the ultimate kettlebell and bodyweight workout designed to target belly fat and help you achieve lasting results. Below, you'll find the exercises and step-by-step instructions to get started.
The Ultimate Kettlebell & Bodyweight Workout To Melt Belly Fat
What You Need: This high-intensity workout requires only a kettlebell and your body weight. It targets fat loss (including the belly) by combining dynamic kettlebell exercises with bodyweight movements. Depending on your speed and rest intervals, you can complete this routine in about 30 to 40 minutes.
The Routine:
- Kettlebell Swing (3 sets of 20 reps)
- Goblet Squat (3 sets of 15 reps)
- Suitcase Deadlift (2 sets of 10 reps per side)
- Suitcase Carry (2 sets of 10 steps per side)
- Bicycle Crunch (1 set of max reps for 60 seconds)
- Pushup (1 set of max reps for 60 seconds)
Kettlebell Swing
How To Do It:
- Begin in a jumping stance, holding a kettlebell with both hands in front of you.
- Hinge at your hips and swing the kettlebell back between your legs.
- Thrust your hips forward, swinging the kettlebell up to chest height.
- Complete 3 sets of 20 reps with 1 minute of rest between sets.
Tip: Focus on the explosive movement from your hips, not your arms, to drive the kettlebell upward and engage your glutes and core.
Goblet Squat
How To Do It:
- Hold the kettlebell in front of your chest with both hands, maintaining a comfortable shoulder-width stance.
- Brace your core and lower your body, sitting back into a squat position.
- Drive through your heels to stand up, keeping your core engaged and your chest lifted.
- Aim for 3 sets of 15 reps and rest for 1 minute between sets.
Tip: Keep your knees in line with your toes as you squat to avoid unnecessary strain on your knees.
Suitcase Deadlift
How To Do It:
- Stand with your feet hip-width apart next to a kettlebell.
- Push your hips back, hinging at the waist, and lower down to grab the kettlebell with one hand.
- Brace your core, extend your other arm for balance, and return to standing.
- Do 2 sets of 10 reps per side, resting for 1 minute between sets.
Tip: Maintain a neutral spine throughout the movement to avoid strain on your lower back.
Suitcase Carry
How To Do It:
- Grab a kettlebell and hold it by your side like a suitcase.
- Place your other hand on your hip or extend it to the side for balance.
- Keep your core tight and walk in a straight line, making sure not to tilt your torso to one side.
- Perform 2 sets of 10 reps per side with 1 minute of rest between sets.
Tip: Focus on maintaining good posture and lifting your shoulders and chest as you walk.
Bicycle Crunch
How To Do It:
- Lie on your back with your hands behind your head and legs bent at a 90-degree angle.
- Crunch up and bring your right elbow toward your left knee while extending your right leg.
- Switch sides by bringing your left elbow toward your right knee and alternating back and forth.
- Do 1 set of as many reps as possible for 60 seconds.
Tip: Keep your lower back pressed into the floor and your movements controlled for maximum core engagement.
Pushups
How To Do It:
- Start in a high plank position with your feet together and your body in a straight line from head to toe.
- Bend your elbows and lower your body until your chest almost touches the ground.
- Push yourself back up to the starting position, keeping your core tight.
- Perform 1 set of as many reps as possible for 60 seconds.
Tip: Keep your body straight throughout the movement to engage your core and avoid sagging in your lower back.