Free workout · Two 10-minute AMRAPs
One-Kettlebell Fat-Loss Workout
This one-kettlebell conditioning workout pairs two 10-minute AMRAPs, as many rounds as possible, with a 5-minute warm-up and a 3-minute cool-down. It keeps your heart rate up while training every major muscle group, which makes it a useful session in a fat-loss plan; the fat loss itself comes from your overall eating and activity over time.
By Trevor Shan · Founder & head coach · Updated
Two 10-minute AMRAPs · About 30 minutes total · One kettlebell
How this workout works
Block A and Block B are each 10-minute AMRAPs: repeat the listed movements in order and count the rounds you finish before the timer ends. Rest for 2 minutes between the blocks.
No workout burns fat on its own. Fat loss depends on a sustained calorie deficit, and training helps you keep muscle while you lose fat. Use this session two or three times a week alongside your usual activity, rather than every day.
Pick a kettlebell you can press for 5 controlled reps on each arm. Move steadily, breathe, and rest inside the block whenever your form slips.
1. Warm-up — 5 minutes
One round. Complete each movement for 60 seconds.
- 1.Bounce60 seconds
- 2.Pump Stretch60 seconds
- 3.Knee Bends60 seconds
- 4.Lizard Twist60 seconds
- 5.Windshields60 seconds
2. Block A — 10-minute AMRAP
Repeat these three movements in order for 10 minutes. Count your rounds, then rest for 2 minutes.
| Movement | Each round |
|---|---|
| Two-hand swing | 10 reps |
| Goblet squat | 8 reps |
| Push-ups | 5 reps Elevate your hands to keep every rep smooth. |
3. Block B — 10-minute AMRAP
After your 2-minute rest, repeat these three movements in order for 10 minutes.
| Movement | Each round |
|---|---|
| Single-arm swing | 10 total reps (5 each arm) Switch hands at the top of the swing or set the bell down to switch. |
| Rack reverse lunge | 8 total reps (4 each side) |
| Single-arm press | 8 total reps (4 each arm) |
4. Cool-down — 3 minutes
One round. Complete each movement for 60 seconds.
- 1.Down Dog60 seconds
- 2.Updog60 seconds
- 3.Straddle60 seconds
Move within a comfortable range without pain.
Your result and next session
Write down your rounds for each block and the kettlebell you used. Next time, aim to match them with smoother reps, then add a round. Move up in weight only when both blocks feel controlled from start to finish.
Frequently asked questions
Will this kettlebell workout make me lose fat?
It can help as part of a plan. Fat loss comes from eating fewer calories than you use over weeks and months; kettlebell training raises your heart rate and helps you keep muscle while that happens. No single workout targets fat on its own.
How often should I do this workout?
Two or three times a week with at least a day between sessions works well for most people. On other days, walk or do lighter activity, and recover before you train hard again.
Do I need more than one kettlebell?
No. Every movement uses one bell. Choose it for the press, the movement most limited by weight.
Make it a plan, not a one-off
Kettlebell Body is a kettlebell and bodyweight training app by coach Trevor Shan: an eight-week Foundation program (four workouts a week, one kettlebell in Month 1, then two), coach-led exercise videos, guided timers, and progress tracking. It is available on iOS and Android, and Foundation Week 1 is free with no card required.
Kettlebell Body's Foundation program gives you four workouts a week for eight weeks, so you always know the next session and can see your results add up.
Week 1 is free with no card required; membership is US$29.99/month or US$239.99/year after that. Compare kettlebell apps
Open Kettlebell Body →
