Kettlebell Workouts for Women

Kettlebell Workouts for Women

Why Kettlebell Workouts for Women are an Excellent Choice

More and more ladies are discovering the benefits of effective kettlebell workouts for women. There are a number of reasons why kettlebells are an excellent choice for women who wish to tone their body and remove unsightly body fat.

Men have always been drawn to resistance based training using Dumbbells, Barbells and dare I say it weight training machines. Men naturally have more upper body strength than women and so find training the upper body easier and more intuitive. Women on the other hand tend to steer clear of the weight section down the gym and opt for more aerobic training options like running, spin classes and Zumba style dance classes.

12 Week Women’s Kettlebell Program

There are a number of reasons however why Women should be spending more time performing resistance based workouts and using a kettlebell is a great choice providing you progress slowly and receive some expert tuition. Here are a few reasons why kettlebell workouts for women are a great choice:

Kettlebell Workouts Add Muscle but won’t Beef You Up

Effective kettlebell workouts for women are very dynamic and cardiovascular in nature. Although the resistance element of kettlebell training will tone existing muscles it will not cause a huge amount of hypertrophy or muscle growth. This is great news for women who wish to add muscle tone without the bulk. Plus ladies you don’t have to worry looking like a bodybuilder, without larger amounts of Testosterone, the male growth hormone, it is very difficult for women to put on too much muscle.

Workouts are Full Body so you Get More Fat Burning

If you have received a correctly designed effective kettlebell workout for women then your exercises are going to consist of full body, compound, movements that target almost every muscle in the body. The more muscles that are targeted at one time the more energy you will require and the more fat you will burn.

Super quick Workouts for Busy Mom’s

As mentioned above, kettlebell workouts for women target a lot of muscles in one go so you don’t waste time having to target separate areas of the body individually. You will find that these full body workouts are hard work from the beginning, using lots of energy in one go is tiring but also very time efficient. Be sure to use the correct kettlebell exercises, kettlebells should not be used the same as a dumbbell.

Kettlebells Target the Hips, Butt, Thighs and Waist

We all know by now that we cannot just focus on a particular area to reduce fat but we do know that creating muscle tone increases our metabolic rate and so we burn more fat in daily life. The cornerstone exercise of all kettlebell programs is the kettlebell swing. This exercise alone heavily targets the Buttocks, Thighs, Hips and Waist. It also raises the heart rate quickly improving cardiovascular health. Kettlebell Lunges and Squats will heavily target the buttocks too and create that lift that women are looking for. Finally, Turkish Get Ups will sculpt and condition the waist line as well and develop toned ‘backs of arms’ or triceps.

Kettlebell Workouts for Women are Fun

Not every person enjoys exercise and women are no exception. Kettlebells offer an exciting dimension to a fitness routine that can become very addictive. Learning to train correctly with kettlebells takes skill, time and dedication. Often women get wrapped up in the intricacies of kettlebell training and forget that they are even working out. In my personal experience I have found more women seem to stick to a kettlebell program than men. Just as an exercise like running is totally mindless (which some women do enjoy) kettlebell training takes focus and understanding.

With all this being said let me introduce to you some kettlebell workouts for women:

Workout 1 – The Waistline Reducer

  • Kettlebell Swings – 20 reps
  • Turkish Get Ups – 3 reps each side
  • Repeat 3-5 times

Workout 2 – The Buttocks Lifter

  • Kettlebell Reverse Lunge – 10 each side
  • Kettlebell Swing – 20 reps
  • Kettlebell Squat – 10 reps
  • Rest 1-2 mins and Repeat 3-5 times

Workout 3 – Full Body Tone and Fat Attack

  • Turkish Get Up – 3 reps each side
  • Kettlebell Swing – 20 reps
  • Kettlebell Reverse Lunge – 10 reps each side
  • Kettlebell Thruster – 10 reps each side

Kettlebells are a great choice for women and highly effective. If you would like to take your body and training to the next level and add a dimension of fun then I would highly recommend you find a good kettlebell instructor and get started today.

I would also recommend that you see my:

12 Week Women’s Kettlebell Program

Good luck!

Pin on PinterestShare on FacebookShare on StumbleUponTweet about this on TwitterEmail this to someone

Join Over 26,000 Other Kettlebell Fans

Get all the latest workouts, challenges and video tutorials as they happen!

media for body weight workouts


  1. Cheryl Boyce says

    I’m new to kettle bell but a fast learner. I’m starting myself with a 5lb kettle bell since I am new to using it. Will the 5lb kettle bell show results as well as the heavier ones ? Methinks if I do more reps n longer sets with the 5lb one, I still will get desired results.
    Looking forward to the awesome work outs.

    • Veronica Lee Ellis says

      Having experienced both, I can say with certainty, get the 15-lb kettlebell! The 15-lb kettlebell engages the core much more than the 5-lb kettlebell does, especially on the Turkish Get-Ups. Use the 5-lb kettlebell to learn the movements and practice them until you have good form, then level up! Don’t fear your own strength, the results are worth it.

  2. Lisa says

    Hi Greg!

    Thank you so much for providing so much valuable info on kettlebell training, love your workouts! I am looking to sign up for your 12 week womens program soon but curious as to when to change your routine. If I am following one of your full body circuits do I keep the same workout 3x a week for a month lets say? or should be changing it more frequently?

    thanks and keep up the awesome work :) cheers from Canada!

    • says

      Hi Lisa, yes changing your routine is very important to keep making progress. It will depend on your experience how often you change your workout, you should be OK for 2-4 week on the fully body program before needing to change. Remember you can always change the weight or perform more reps of each exercise to make it more challenging.

      The 12 week women’s kettebell program offers a slightly different workout each time to always keep your body changing.

Leave a Reply

Your email address will not be published. Required fields are marked *