30 Day Kettlebell Swing Workout, For Rapid Fat Loss (Download PDF)

Swing Your Way to Rapid Fat Loss

By Popular Health StaffUpdated January 1st, 2024

Kettlebell Swing Workout

Achieving your dream body may be easier than you think! If you want to tone and burn fat fast, the kettlebell swing workout is a simple yet quick workout you can do anywhere!

How does a smaller butt, slimmer hips, a flat stomach, thinner thighs, toned arms and chest with increased strength and endurance sound to you?

All that's required is one piece of equipment, a kettlebell and it lasts a lifetime.

Kettlebell Swing Workout PDF

Scroll Below To Discover Its Benefits, Calories Burned, Muscles Worked, Written & Video Instructions, Variations, What Weight To Start With, Printable PDF For The Kettlebell Workout And More!

Kettlebells are so effective because they stimulate the muscles and surpass standard cardio exercises!

The kb swing will help you lose weight and get you into shape faster than any other exercise!

10 Tips To Get Amazing Results

Learn how to eat healthy
Pick healthier options for breakfast
Don't stock junk food in the pantry
Print 7 day keto meal plan & cheat sheet
Eat plenty of fruit and vegetables to boost fiber intake
Print the kettlebell swing workout below and do the workout
Consume mostly water and cut down on alcohol
Print healthy eating grocery list and shop smart
Print meal plan template to keep you organized

Kettlebells Swing For Beginners

Prep your meals

Kettlebell Swing Benefits

Builds high level of cardiovascular endurance
Builds a strong, lean body head to toe
Get in shape fast with one of the easiest workout routines
Very safe and time efficient workout
Is a full body workout

A single 100 arm swing can be completed in 5 mins!

Calories Burned

Pat Flynn, fitness author of Paleo Workouts For Dummies, stated the kettlebell swing workout can actually burn 1212 calories in 1 hour!

“From our studies, we know the average calorie burn per minute is 15 to 21 calories,” says Flynn.

Therefore, if it takes you five minutes to do 50 swings at 10 swings per minute, you’d burn around 100 calories in that time.

To reach the whopping 1,212 calorie burn per hour, says Flynn, you’d have to work your way up to completing 250 to 300 swings using a kettlebell that’s between 20 and 35 pounds."

This awesome workout can help you lose more fat in minutes per day than if you were to spend hours on the treadmill!

Muscles Worked

hips
glutes
hamstrings
lats
abs
shoulders
pecs

Kettlebell Swing Form

Traditional Russian Two Handed KB Swing Form

See full instructions on how to do a russian kb swing correctly.

Do a warm up if this is done first thing in the morning.

Grab your kettlebell with a two-handed overhand grip. Keep your spine neutral. As noted in the above picture start to swing up by snapping your hips forward.

Stop the momentum of the swing at shoulder height. Once you reach this point, breath out. Breath in as you bring the swing down. Keep the motion nice and controlled.

Do a set of 10, 20 or 50 reps then rest 90 seconds between sets, until you complete the required number of swings for the day.

You will burn tons of calories, therefore, this is not the time to eat light, just eat healthy.

Wear gloves if necessary.

Keep elbow slightly bent not straight to protect your joints.

Video Demonstration

See VIDEO with full instructions.

9 Swing Variations

There are other variations of the swing you can implement if you want to mix it up!

American Swing

Perform the classic swing but swing the kettlebell up above your head.

Swing One Arm

The one arm swing is a variation of the traditional KB swing . It just uses one arm at a time.

Shuffle Swing

Shuffle left to right performing the classic swing.

Alternative Swing

Alternate the kettlebell from left to right arm as you swing up.

Walking Swing

Perform the double hand swing and walk forward as you bring the kettlebell up as you execute the exercise.

Skiers Swing

Using two kettlebells, one in each hand, perform the traditional swing.

Swing High Pull

Perform this exercise as you would a traditional swing.

Use one arm, grab the handle and swing up like a traditional swing.

Explode through the hips to bring the kettlebell up and do not lift it with your shoulders.

At the top of the motion, quickly pull the kettlebell with your shoulder horizontal back then swing down to the ground and repeat.

Maintain a tight core throughout the duration of the exercise.

Swing Dumbbell

If you are considering to just use a dumbbell for the workout I am here to inform you that kettlebells work your muscles differently, and kettlebell exercises add more of an aerobic quality to your workout than dumbbells.

Swing Squat

Stand with your feet shoulder width apart with toes slightly pointing out.

With back flat and abs pulled in, squat down and hold your kettlebell with both hands between your legs.

Inhale, press your feet into the ground and explode up. Straighten your legs and swing the kettlebell in front so your hands are in line with your shoulders.

Exhale and return to the squatting position, allowing the kettlebell to swing back between your legs.

kettlebell benefits

How Much Weight Should I Use For The Kettlebell Swing Workout

Ready to start with your 30-day kettlebell challenge?

It's essential to start with the right weight to maximize the benefits of kettlebell training and ensure safety. The kettlebell swing is a dynamic movement that targets the entire body, blending both strength and cardio fitness.

Here's how to determine the right and best weight for you:

Understanding the Kettlebell Swings

This exercise targets the entire body, especially the posterior chain, including the hamstrings, glutes, and back. It also improves cardio fitness.

The explosive nature of the movement requires a weight that challenges you but doesn't compromise your form.

Beginner Recommendations

If you're new to kettlebell workouts, it's wise to start lighter and focus on mastering the techniques. Many men often start with a 16kg or 35 lbs kettlebell, while women might begin with an 8kg or 12kg kettlebell.

However, these are just general guidelines and can vary based on your strength and fitness level.

Progressing with The 30-Day Challenge

As the days progress and your strength and technique improve, you might feel the initial weight becomes uneasy. It's crucial to listen to your body. If you're completing the sets wit ease and maintaining proper form, consider moving to a heavier kettlebell. However, for your safety, always prioritize technique over weight to improve injury.

Full Body Engagement

Given that the kettlebell swing works your entire body, the weight should be heavy enough to engage all the target muscles but light enough to maintain control throughout the movement, ensuring cardio fitness and muscle engagement.

30 Day Kettlebell Workout Instructions

List of how many swings Day 1 to Day 30
Infographic with visual instructions to follow online
Print PDF available at the end of the infographic

1ST DAY: 90 SWINGS 2ND DAY: 100 SWINGS 3RD DAY: 110 SWINGS 4TH DAY: REST 5TH DAY: 120 SWINGS 6TH DAY: 130 SWINGS 7TH DAY: 140 SWINGS 8TH DAY: 150 SWINGS 9TH DAY: REST 10TH DAY: 160 SWINGS 11TH DAY: 170 SWINGS 12TH DAY: 180 SWINGS 13TH DAY: 190 SWINGS 14TH DAY: REST 15TH DAY: 200 SWINGS 16TH DAY: 210 SWINGS 17TH DAY: 220 SWINGS 18TH DAY: 230 SWINGS 19TH DAY: REST 20TH DAY: 240 SWINGS 21ST DAY: 250 SWINGS 22ND DAY: 260 SWINGS 23RD DAY: 270 SWINGS 24TH DAY: REST 25TH DAY: 280 SWINGS 26TH DAY: 290 SWINGS 27TH DAY: 300 SWINGS 28TH DAY: REST 29TH DAY: 310 SWINGS 30TH DAY: 320 SWINGS

Are Kettlebell Swings Effective?

Kettlebell swings, a hallmark of many fitness challenges, have become increasingly popular due to their efficiency and effectiveness. At its core, the kettlebell swing is a whole-body exercise that promises numerous benefits.

It's a whole body workout.

Kettlebell swings target multiple muscle groups in a single motion. While the primary focus is on the posterior chain, including the hamstrings and glutes, the upper body, especially the chest muscles and shoulders, is also engaged to stabilize and control the kettlebell.

It builds muscle.

Incorporating kettlebell swings into your fitness routine can help add muscle across various parts of the body. The dynamic nature of the movement means muscles are engaged in both the concentric and eccentric passes, promoting muscle growth.

It helps lose fat.

This exercise is not only about strength; it's also an aerobic workout. The intensity and explosiveness of kettlebell swings can raise your heart rate, promoting fat loss while helping to build muscle.

It offers versatility with one kettlebell.

The beauty of kettlebell swings is that you only need one kettlebell to get started. This makes it a cost-effective and space-saving choice for those looking to embark on fitness challenges at home or in limited space.

It complements other exercises.

Kettlebell swings can be paired with other kettlebell exercises for a comprehensive workout. For instance, goblet squats can be performed using a single kettlebell, targeting the quads and glutes, complementing the benefits of swings.

It serves as a fitness challenge.

Many fitness enthusiasts and trainers incorporate kettlebell swings into fitness challenges, given their effectiveness in working the entire body. Whether you're a beginner looking for a new fitness challenge or an advanced athlete seeking to lose fat and add muscle, kettlebell swings can be adjusted in weight and reps to match your goals.

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Kettlebell Workout

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Alternate Equipment

Kettlebells are versatile fitness tools, but there are times when you might not have access to one or seek variety in your workout plan. Here's a list of alternate equipment that can cater to various fitness levels, help gain strength, and boost the cardiovascular system:

Dumbbells

These are the most common alternative to kettlebells. They are versatile and come in different weights to match various fitness levels. For many kettlebell exercises, a dumbbell can be held in a similar grip. For instance, if you are performing a kettlebell swing, you can hold a dumbbell in a standing position with both hands and swing it similarly.

Resistance Bands

These are excellent for those who might not have much training time but still want to engage in effective workouts. Resistance bands can replicate two exercises usually done with kettlebells: squats and deadlifts.

By standing on the band and holding your ends, you can add resistance to your squats and deadlifts.

Medicine Balls

Though not having a handle like kettlebells, medicine balls can be used for a variety of exercises that work the cardiovascular system and build strength. They are especially effective for explosive movements, mimicking some kettlebell exercises.

Sandbags

They offer an uneven weight distribution compared to kettlebells, providing a different kind of challenge. The shifting weight of the sand inside the bag can intensify exercises and engage stabilizing muscles, making it an effective tool for those looking to gain strength

Barbells

While they might seem suited for traditional weightlifting, barbells can be adapted to various exercises to work the cardiovascular system. For example, doing high-rep barbell complexes without rest can offer an intense cardio workout.

Body Weight

Often overlooked, using your body weight is an efficient way to train. Exercises like push-ups, squats, and burpees can be incorporated into your workout plan, requiring no equipment but delivering solid results. Plus, they can be adjusted based on fitness levels by increasing reps or intensity.

While exploring these alternatives, it's essential to not forget the importance of a rest day. Giving your muscles time to recover is crucial for strength building and overall health.

But nothing beats using a kettlebell to gain the best use of this workout since explosive movements are required. Using the handle on the kettlebell to grip is very necessary.