Intermediate Lower Body Lose Fat Workout — Kettlebell

Burn fat and build lower body strength with this intermediate kettlebell workout. Focus on compound and isolation movements for maximum results.

Level: intermediate · Muscle group: lower-body · Equipment: kettlebell · Duration: 40 min

Exercise Breakdown (8 exercises)

1. 1. Kettlebell Goblet Squat
   3 sets · 10-12 reps · 60s rest
2. 2. Kettlebell Romanian Deadlift
   3 sets · 10-12 reps · 60s rest
3. 3. Kettlebell Single-Leg Deadlift
   3 sets · 8-10 per leg reps · 60s rest
4. 4. Kettlebell Swing
   3 sets · 15 reps · 60s rest
5. 5. Kettlebell Glute Bridge
   3 sets · 12-15 reps · 60s rest
6. 6. Kettlebell Calf Raises
   3 sets · 15-20 reps · 45s rest
7. 7. Plank
   3 sets · 45-60s hold reps · 45s rest
8. 8. Bird Dog
   3 sets · 10 per side reps · 45s rest

Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.