Burn Major Fat — Not Muscle! — with this Hardstyle Kettlebell Workout

Use this step-by-step guide to fat-burning kettlebell exercises and feel like you have a personal trainer on speed dial.

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Female athlete with kettlebell working out in outdoor gym

Try this GBC kettlebell workout for fat loss

German body composition (GBC) training is a style of lifting in which you do specifically paired exercises at high repetitions with short rest periods. As GBC increases the production of lactate, it leads to more dramatic increases in growth hormone resulting in significant losses of body fat. You'll burn major fat, but you won't compromise muscle. Score!

This workout is composed of two series: A and B.

Series A: Complete 3 rounds with 2 minutes rest after each round. As you progress, continue to add another round up to 5 rounds. Once you are able to complete 5 rounds, decrease to 3 rounds and choose a heavier kettlebell.

Series B: Perform it in 3-4 waves, meaning first with 6 reps of all three movements, then 4 reps of all three movements and then 2 reps of all three movements. Then return to 4 reps, then to 6 reps. Do 3-4 rounds.

Everything you need to know about reps — and whether you're doing the right number to get results.

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Kettlebell workout, dead swings in gym

Workout Series A: Dead stop swings

6 reps

  • Place the kettlebell approximately 1-2 feet in front of you. Bend forward to grab the kettlebell handle. Pull the kettlebell slightly towards you with both hands while engaging your lats. Set your weight back on your heels while keeping your spine neutral.
  • Hike the kettlebell back behind you fast and explode your hips forward. Let your arms propel forward by the force of your hips.
  • Set the kettlebell back down in front of you after each swing.

Watch the video tutorial below:

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Kettlebell workout with reverse lunges

Workout Series A: Dual front rack reverse lunges

12 reps per leg

  • With two kettlebells held in a front rack position (kettlebells should sit in the elbow crease and thumbs on the collar bones), brace through your core while stepping back into a lunge position.
  • Return to a standing position by driving through the front heel.
  • Exhale as you step forward to bring both feet to standing.

Watch the video tutorial below:

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Kettlebell workout, two-arm swings

Workout Series A: 2-Arm KB swing

25 reps

  • Set up is the same as that of dead stop swings.
  • With the 2-arm KB swings, do not set the kettlebell back down in front of you by continuing to swing consecutively for full range or reps.
  • Exhale at the top of the swing.

Try this seriously amazing strength workout for runners.

Watch the video tutorial below:

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Kettebell workout, dual kettlebell cleans

Workout Series B: Dual KB cleans

Remember, perform the B series in waves with 6 reps of all three movements, then 4 reps, then 2 reps.

  • Place the kettlebells approximately 1-2 feet in front of you. Bend forward to grab the kettlebells handle. Pull the kettlebells slightly towards you with both hands while engaging your lats. Set your weight back on your heels while keeping your spine neutral.
  • Hike the kettlebells back behind you fast and explode your hips forward and let your arms propel forward by the force of your hips. In a clean, ensure your upper arms stay close to your body as if your elbows are screwed into your side. Slightly retract your shoulder to guide the kettlebells towards the racked position.
  • Ensure you received the kettlebells in the racked position by sliding your hands fast through the handles while locking out your legs and hips.
  • Exhale at the end of your clean.

Watch the video tutorial  for the full series below:

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Kettlebell workout, Dual kettlebells push press

Workout Series B: Dual KB push press

  • Begin standing in a dual front rack position.
  • Initiate the movement by dipping with a slight bend in the knees. Drive the kettlebells into an overhead press with the force of your hip extension.
  • Exhale at the top of the press.
  • Return the kettlebells back to your dual front rack position to complete the movement.

This is the biggest mistake women make with abs exercises.

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Kettlebell workout, dual kettlebells squat

Workout Series B: Dual KB squats

  • Begin standing in a dual front rack position.
  • Brace your core and begin to squat maintaining an upright position.
  • Drive through your heels and exhale back to standing.

Check out FitSquad's HardStyle MetCon class for a sweaty 60-minute workout just like this!

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workout for runners, photo of Jennifer Lau

About Jennifer Lau

Jennifer is co-owner of FitSquad Toronto and is a highly accomplished personal trainer and holistic nutritionist with 10 years experience in the fitness and health industry. Her passion to empower women has lead her to become a leader in female training. She is head coach of Fit Squad’s all women’s training camp, has given corporate workshops and presentations on fitness and nutrition and can be found regularly contributing to media outlets in the city.

See more of Jennifer on Instagram @fitsquad_training and at fitsquad.ca.