Skip to content

5 Calorie-Burning Full Body Kettlebell Exercises You Need to Try

All you need is a kettlebell.

Looking to torch calories and sculpt your body like a pro? Look no further than these five full-body kettlebell exercises that will leave you feeling the burn from head to toe. These dynamic movements not only target multiple muscle groups but also elevate your heart rate for maximum calorie burn. Get ready to sweat and sculpt with these kettlebell classics for a calorie-burning, full-body sculpting experience.

The Two-Hand Kettlebell Swing

Nikolai Puchlov

The first exercise? The two-hand swing, a powerhouse exercise that targets your entire body, from the floor to the forehead. It is one of the most standard and common kettlebell exercises.

How to Do the Two-Hand Swing

Pro Kettlebell/Facebook

Begin by positioning the kettlebell 12 to 18 inches in front of you. Hike the kettlebell high between your legs, allowing your wrist to come in contact with your groin. As you stand up, counterbalance the kettlebell weight with your body, causing it to swing up in front of you. Swing the kettlebell to about chest height, before you hinge at the hips to transfer the kettlebell back into the backswing,  allow the bell to drop low enough that your arms come into contact with your torso.(This will protect your back. This fluid motion engages your legs, core, and shoulders, making it an efficient calorie burner.

The Pull Under

Nikolai Puchlov

The pull under is a core-busting exercise that challenges your stability and strength. It works your core and your arms the most

How to Do the Pull Under


Begin in a plank position with the kettlebell placed outside of your shoulder. Reach under and across with your opposite hand, pulling the kettlebell under to the opposite side. Return your hand to the plank position and repeat. Focus on keeping your hips stable throughout the movement to maximize the effectiveness of this exercise.

RELATED: 25 Ways to Lose Weight While Traveling

Kettlebell Burpees

Nikolai Puchlov

Exercise number three? Kettlebell burpees, which will take your burpees to the next level with kettlebells. This exercise fuses together the two gut-busting exercises.

How to Do Kettlebell Burpees

Weightlifter clapping hands and preparing for workout at a gym. Focus on dust

Start by picking up a kettlebell on each side of your feet, between your heels and toes. Perform a suitcase deadlift to lift the kettlebells off the ground, then hop back into a plank position with your hands on top of the handles. Complete a push-up, then hop your feet back to your hands and stand up with the kettlebells. Repeat this dynamic movement to elevate your heart rate and engage multiple muscle groups.

The Thruster

Nikolai Puchlov

Next up is exercise four, the thruster. The thruster is a true full-body exercise that combines legs, core, shoulders, and triceps.

How to Do the Thruster

Determined female athlete looking away and doing goblet squat with heavy kettlebell during intense training in spacious light gym

Begin in a squat position with your legs just outside of shoulder width, holding a kettlebell securely in both hands. Perform a deep squat with perfect form, ensuring that your knees track your toes, your hips come back, and your chest stays up. As you stand up out of the squat, press the kettlebell directly overhead until it's stacked over your center of mass. Repeat this challenging exercise for maximum calorie burn.

The Sit Up Get Up

Nikolai Puchlov

And finally, the last exercise is the sit up get up. This move will help chisel your abs and arms, using the kettlebell as resistance for ab work.

RELATED: 15 Bedtime Rituals That Enhance Fat Burning and Aid Weight Loss

How to Do the Sit Up Get Up


Start on your back with your legs bent, holding a kettlebell securely in both hands. Perform a sit-up while pressing the kettlebell directly overhead until it's locked out over the crown of your head. This dynamic movement targets your core and arms, helping you build strength and definition.

💪🔥Body Booster: Incorporate full-body kettlebell exercises into your workout routine to target multiple muscle groups and maximize calorie burn.

Filed Under