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Kettlebell and Jump Rope Workout For Fat Loss

Updated: Dec 11, 2023

An image of two trainers completing a kettlebell and jump rope workout.

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This kettlebell and jump rope workout has been designed to develop fitness while also burning fat. The combination of exercises is more than up to the task.

The kettlebell is the undisputed king of exercise equipment. With a single competition kettlebell, you have access to over 50 different strength-building, muscle endurance-enhancing exercises.

Related: Master These 10 Killer Kettlebell Exercises

The jump rope is arguably one of the most effective cardio exercises available. As well as stimulating the heart, skipping melts calories and sharpens muscular definition.

Kettlebell and jump rope benefits

This kettlebell and jump rope workout will provide you with a challenging training session. After you’ve finished it, every muscle will feel as though it has been engaged. Thus, if you can find time in your routine for this workout, you’ll enjoy a whole-body fitness blast.

Another benefit of this kettlebell and jump rope workout is that it is calorie hungry. Skipping is a super fat burner on its own. But coupled with the kettlebell, this workout will whip you into shape and shift some unwanted weight.

One final thumbs up for this workout is that it can be customised to suit your fitness level. Also, the duration of the workout can easily be adapted to your training time constraints.

  • Burns fat

  • Improves muscle definition

  • Improves cardiovascular fitness

  • Enhances muscle endurance

  • Whole body workout

  • Can be easily modified to suit your training needs

How to do this kettlebell jump rope workout

To make the workout more accessible to a wider audience, it has been organised into three levels: beginner, intermediate, and advanced. When you’ve assigned yourself to the appropriate level, here’s what you’ve got to do.

First, ensure to spend between 5- to 10-minutes warming up. For this workout, ideal warm-ups include rowing, the cross-trainer, and skipping. After a few minutes of cardio complete three to five light sets of kettlebell swings.

Once warmed, you are ready for the workout. Set a repeat countdown timer (the interval duration is determined by the level selected) and progress through the eight exercises – which constitutes a circuit. The objective is to complete one full circuit before resting.

Of course, you can rest if you need to; just be strict on the duration – 5- to 10-seconds max. Also, for the intermediate and advanced levels, you might need to rest the kettlebell during intervals. Again, that’s absolutely fine. However, so as to maintain momentum, it is advisable to stick to a specific rep range before stopping. For example, you could aim for 10 reps before pausing for a five-count.

On completion of a circuit, take a rest equal to one interval. As soon as your rest is up, get straight back into the workout.

The workout

For a tutorial of the kettlebell exercises, see below. Remember, the kettlebell exercises that feature throughout the workout are suggestions only. You can change them without impacting the mechanics of the workout.

Also, if you have access to a kettlebell set – that is, two kettlebells of the same weight – you can include exercises such as the jerk or long cycle.

Beginner kettlebell and jump rope workout plan.

Intermediate kettlebell and jump rope workout plan.

Advanced kettlebell and jump rope workout plan.

Exercise tutorial

Below I have outlined the key techniques for all the kettlebell exercises. Eventhough the kettlebell and jump rope workouts are supposed to be completed at a high-intensity, It's important to observe safe lifting principles.

So, ensure that you select a weight that is suitable for your current level of strength. Keep your back straight and do not lock out a weight-bearing joint. If you are less than 100% confident at performing any of the exercises, simply replace it for a close alternative. (Need exercise ideas?)

Kettlebell swing

  1. Hold the kettlebell between your legs, palms facing inwards, feet a little over shoulder-width apart.

  2. Keeping the back straight pull the kettlebell back and, using your glutes, propel the kettlebell forward until it’s level with your shoulders.

  3. Ensuring to keep your core engaged throughout the movement, allow the kettlebell to return to the start position and repeat.

Kettlebell thruster

  1. Standing over the kettlebell, take a reverse grip of the handle. In one clean movement swing upturn the kettlebell and hold it in front of your chest. In this position, the base of the kettlebell should be facing the ceiling.

  2. Keeping your back straight, squat until your knees each 90-degrees.

  3. Power out of the squat ensuring to push the kettlebell high above your head.

  4. From the outstretched position, lower the kettlebell back to your chest while simultaneously sinking into the next squat.

Single arm kettlebell clean

  1. Stand over the kettlebell with a shoulder-width stance.

  2. Grasp the kettlebell and in one fluid movement, swing it back between your legs.

  3. Using glute, lower back and core strength fire the bell forward.

  4. Cutting the trajectory short, pull the KB into the nook of the arm.

  5. Pause then return and repeat.

Single arm kettlebell press

  1. To get the kettlebell in position, perform the first part of the clean.

  2. When the bell is in the nook of the arm, you're ready to start single-arm pressing.

  3. Taking a shallow dip at the knee use your quadriceps to get a bit of momentum in the kettlebell.

  4. Assist the upward flight of the kettlebell with shoulder and arm strength.

  5. From here return the kettlebell back to the nook of the arm.

  6. Pause monetarily before performing the next press.

Have you got what it takes to tackle the 10,000 Kettlebell Swing Challenge?

Enjoyed this kettlebell and jump rope workout?

Then get your hands on 80 more just like it with the Hungry4Fitness Book of Circuits & Workouts Volume 3.

Kettlebell and jump rope concludes with the Hungry4Fitness Book of Workouts.


About Adam Priest –

A former Royal Marines Commando, Adam Priest is a content writer, college lecturer, and health and wellbeing practitioner. He is also a fitness author and contributor to other websites.

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