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BodyPrime: 8-Week Kettlebell Fat Loss Plan (At Home)

Updated: 23 hours ago

How This Workout Works (And Why It Gets Results)


This plan is built for fat loss that actually lasts, not crash dieting or endless cardio.

Every session is full-body, which means you burn more calories in less time and keep your metabolism working long after the workout ends. Kettlebells do the heavy lifting here, they combine strength and cardio in one move, so you’re building muscle while burning fat.


The workouts run as circuits with controlled rest. That keeps your heart rate high, ramps up calorie burn, and improves conditioning without turning the session into chaos or sloppy reps.


Progression is baked in across the 8 weeks. You’ll move from learning the movements, to increasing density, to pushing intensity. 


Translation? Your body never gets comfy, and fat loss keeps moving in the right direction.


Why It Works So Well


Burns Fat Efficiently Full-body circuits + kettlebells = high calorie burn in short sessions.

Keeps Muscle While You Lean Out Strength-based movements protect your muscle, so you don’t end up “skinny tired”.

Time-Smart Training Most sessions are done in 30–45 minutes. No wasted time. No fluff.

Improves Fitness & Conditioning You’ll breathe harder, move better, and feel fitter week by week.

Perfect for Home Training Minimal equipment. No gym. No excuses.


BodyPrime: 8-Week Kettlebell Fat Loss Plan (At Home)


Goal: Burn fat, keep muscleEquipment: 1–2 kettlebellsFrequency: 4 days per weekSession length: 30–45 minutes

This plan uses full-body circuits, short rest, and progressive intensity to torch calories without killing recovery.


Weekly Structure

  • Day 1: Full Body Burn A

  • Day 2: Full Body Burn B

  • Day 3: Rest / Walk / Mobility

  • Day 4: Full Body Burn C

  • Day 5: Full Body Burn D

  • Weekend: Active recovery (steps > suffering)


WORKOUTS

Burn A (Lower Body + Core)

  1. Kettlebell Goblet Squat

  2. Kettlebell Swings

  3. Reverse Lunges (KB goblet hold)

  4. Kettlebell Deadlift

  5. Plank


Burn B (Upper Push + Cardio)

  1. Kettlebell Push Press

  2. Kettlebell Floor Press

  3. Kettlebell Thrusters

  4. Push-Ups (bodyweight)

  5. Mountain Climbers


Burn C (Upper Pull + Core)

  1. Kettlebell Bent-Over Row

  2. Single-Arm KB Row

  3. Kettlebell High Pull

  4. Kettlebell Hammer Curl

  5. Russian Twists


Burn D (Full Body Finisher)

  1. Kettlebell Sumo Deadlift

  2. Kettlebell Clean

  3. Kettlebell Walking Lunges

  4. Kettlebell Swings

  5. Farmer’s Carry


HOW TO RUN THE WORKOUTS

Weeks 1–2: Foundation Burn

  • 3 rounds per workout

  • 12 reps per exercise

  • 30–45s rest between moves


Weeks 3–4: Density Phase

  • 3–4 rounds

  • 10–12 reps

  • 30s rest

  • Aim to finish faster each week


Weeks 5–6: Intensity Phase

  • 4 rounds

  • 8–10 reps

  • Add explosive intent to swings, cleans & presses

  • Rest only when needed (breathe, don’t die)


Weeks 7–8: Fat-Loss Peak

  • 4–5 rounds

  • 6–8 reps (heavier KB if possible)

  • Final round = AMRAP (leave 1 rep in the tank)


BodyPrime Fat-Loss Rules

  • Keep reps clean — sloppy reps burn nothing but pride

  • Short rest = higher calorie burn

  • Walk daily (8–10k steps if possible)

  • Protein first. Always.


What to Expect

  • Fat loss without feeling flat

  • Better conditioning

  • Visible muscle definition

  • Workouts you actually finish


Fat loss isn’t about suffering, it’s about smart intensity and consistency.


Train hard. Rest smart. Eat like someone who wants results.


Fitness made simple. Fat loss done properly. 

 
 
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