Real talk: Belly fat is one of the most stubborn areas when it comes to weight loss. While you can’t target fat loss in a specific area, you can shrink your waistline while building strength and improving endurance by combining the right exercises that challenge your cardiovascular and muscular systems. Whether it’s kettlebells, dumbbells, or your body weight, strength training can help. increase calorie expenditure even when you are inactive. So grab your free weights and a mat because we spoke with an expert who breaks down the ultimate kettlebell and bodyweight workout for losing belly fat.
Combining kettlebells and bodyweight exercises is particularly effective for shedding belly fat because it allows you to engage multiple muscle groups at once. This increases calorie burning and promotes fat loss, especially when combined with a well-balanced, low-calorie diet. Research shows that high-intensity exercises like kettlebell training can speed up your metabolism, helping you burn fat for hours after your workout.
If you’re ready to lose weight and slim down your abdomen, you’ve come to the right place. We spoke with Jake Dickson, NASM-CPTa certified personal trainer at Barbend, who reveals the ultimate kettlebell and bodyweight workout to lose belly fat once and for all. Below you will find the exercises and detailed instructions.
In this article:
The Ultimate Kettlebell and Bodyweight Workout to Melt Belly Fat
What you need: This high-intensity workout only requires a kettlebell and your body weight. It targets fat loss (including belly fat) 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 repetitions 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 maximum repetitions for 60 seconds)
1. Kettlebell swing

How to do it:
- Start in a jumping position, holding a kettlebell in both hands in front of you.
- Bend over at your hips and swing the kettlebell between your legs.
- Push your hips forward, swinging the kettlebell up to chest height.
- Perform 3 sets of 20 repetitions with 1 minute of rest between sets.
Advice: Focus on the explosive movement of your hips, not your arms, to push the kettlebell up and engage your glutes and core.
2. Goblet squat


How to do it:
- Hold the kettlebell in front of your chest with both hands, maintaining a comfortable shoulder-width position.
- Brace your core and lower your body, sitting in 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 1 minute between sets.
Advice: Keep your knees in line with your toes when squatting to avoid unnecessary strain on your knees.
3. Suitcase Deadlift
How to do it:
- Stand with your feet hip-width apart next to a kettlebell.
- Push your hips back, hinged at the waist, and lower to grip the kettlebell with one hand.
- Brace your core, extend your other arm for balance and return to standing.
- Do 2 sets of 10 repetitions on each side, resting 1 minute between sets.
Advice: Maintain a neutral spine throughout the movement to avoid straining your lower back.
4. Suitcase transport
How to do it:
- Grab a kettlebell and hold it at your side like a suitcase.
- Place your other hand on your hip or extend it to the side for balance.
- Keep your body tight and walk in a straight line, being careful not to tilt your torso to one side.
- Perform 2 sets of 10 reps per side with 1 minute rest between sets.
Advice: Focus on maintaining good posture and lifting your shoulders and chest as you walk.
5. Bike crunch


How to do it:
- Lie on your back with your hands behind your head and your legs bent at a 90-degree angle.
- Stand 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 repetitions as possible for 60 seconds.
Advice: Keep your lower back pressed against the floor and your movements controlled for maximum core engagement.
6. Push-ups


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 floor.
- Return to the starting position, keeping your body tight.
- Perform 1 set of as many repetitions as possible for 60 seconds.
Advice: Keep your body straight throughout the movement to engage your core and prevent sagging of your lower back.
Adam Meyer, RHN
Adam is a health writer, certified holistic nutritionist, and 100% plant-based athlete. Learn more about Adam
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