Kettlebell Workouts For Women: A Village Gym Exercise Guide 

Whatever your fitness goals, whether it’s to burn fat, tone up or simply get fitter, faster and stronger, kettlebells are a brilliant piece of gym kit to step-up your workout game. We are often guilty of overlooking kettlebells for barbells, dumbbells, cables and even cardio equipment for getting your heart pumping but, kettlebells have you covered. Kettlebells can be used for conditioning, strength, power and endurance training so pick up that cast iron ball and get to work. 

Kettlebells are the perfect go to when the gym is busy and they come in a range of weights to suit your capabilities. So spice up your workout with some explosive kettlebell exercises and the sweat will pour and the calories will burn. 

At Village Gym we give our members full access to a range of top notch facilities including an incredible free weights section, full of barbells, dumbbells, kettlebells and more functional kit. Have a look at our gym facilities and you might be tempted to start your journey with us! 

In this blog, we will look at the benefits of kettlebell workouts for women's fat loss journeys as well as designing you the perfect kettlebell guide to follow at home, or at the gym.

Benefits of Kettlebell Exercises For Women 

Training with kettlebells not only has physical benefits but your wellbeing will improve as you’ll enjoy the variety of workouts you can complete. Our kettlebell workouts for women are fun, explosive and dynamic meaning you’ll work up a sweat, burn fat and work towards your goal. Plus, kettlebell workouts can be done in pairs, so grab your gym buddy and hit the kettlebells. 

We will talk you through a couple of health benefits that kettlebell training offers to women: 

• Better core strength from explosive movements which require core activation. 

• Improved muscle stabilisation and balance through the dynamic and explosive nature of kettlebell workouts.

• Increased strength, power and endurance as kettlebell workouts help increase muscle gains.

• Improved coordination as kettlebell swings rely on you controlling dynamic movements meaning you will build mind to muscle connection. 

• Strengthened cardiovascular systems as the explosive nature of kettlebell workouts are just as good as cardio workouts themselves. 

• Full body workout in one as kettlebell workouts target a range of muscle groups within the one session. 

So, torch the calories, burn the fat and add this kettlebell workout to your weekly fitness plan.

 Kettlebell Workouts For Female Beginners

1. Kettlebell Swings

2. Kettlebell Romanian Deadlift

3. Kettlebell Upright Rows 

4. Kettlebell Squats 

5. Kettlebell Row

6. Kettlebell Reverse Lunge 

For this workout we would advise you to complete each exercise 3 times with 8-10 reps per set. And remember to give yourself a sufficient rest period of 30-45 seconds after each set. This kettlebell workout for females is the perfect way to burn fat, build your endurance and tone your body.

Kettlebell Swings 

Kettlebell swings are a go to exercise to work up a sweat and target a huge number of muscle groups at once. Raise your heart rate and get your full body working!

How to kettlebell swing: 

• Pick your cast iron kettlebell of choice. Remember to pick a weight that is challenging to you - it’s a personal choice. 

• Put the kettlebell down in front of you, in the middle of your legs. 

• Stand upright with your back straight and your feet shoulder width apart. 

• Squat half way down and pick up the kettlebell with both hands with your palms facing towards your body. 

• Keep your core tight and engaged, straighten your legs, drive your hips forward and use that momentum to swing the kettlebell to around your chest height. 

• As you swing the kettlebell back down between your legs, return to the half squat position. Then repeat.

Kettlebell Romanian Deadlifts 

Deadlifts are good for both your lower back and your glutes. With a kettlebell you can feel the burn, activate your glutes and hamstrings in one go with minimal equipment. 

How to romanian deadlift with a kettlebell: 

• Stand with your feet shoulder width apart, holding the kettlebell in both hands with your palms facing back towards your body. 

• Keep your back straight in neutral spine alignment, hinge your hips forward to lower the kettlebell towards the ground. Stop when you feel the burn in your hamstrings. 

• Pause at the bottom, enjoy the burn. Then straighten back up slowly and squeeze those glutes as you push your hips back forward at the top. 

• And repeat.

Kettlebell Upright Rows

An upright row will primarily target your side delts and traps. Say hello to upper body gains! 

How to do an upright row: 

• Choose your kettlebell of choice and if you’re a beginner pick up a lighter weight to begin with. 

• Then, stand with your feet hip-width apart and hold the kettlebell in both hands in front of your legs. 

• Pull the kettlebell up towards your chest at a steady pace and drive your elbows up towards the ceiling. 

• Pause at the top and lower your arms back to the starting position slowly. Then repeat. 

Kettlebell Squats 

Squats? Yes, we all love a squat and know how beneficial it can be to our body and booty. Now, we want you to add a kettlebell to your squat to test your balance, target your core, legs and overall arm strength.  

How to squat with a kettlebell: 

• As always, pick up your kettlebell weight of choice - this is your workout. Pick a weight that challenges you! 

• Now stand with your feet shoulder width apart and turn your toes slightly outwards and hold that kettlebell at your chest height, in close. 

• Keep your core engaged and your back up straight. 

• Sink your hips down towards the ground until your thighs are around parallel to the ground. 

• Once you hit the bottom squat, pause for a moment. 

• Then, push your feet through the ground to drive those hips back up until you are standing tall with your chest held high and kettlebell glued to your chest at all times.

Kettlebell Rows 

Hit multiple muscles at once with a kettlebell row as we want you to work your shoulders, back and core all at once to improve your overall posture and upper body strength.

How to kettlebell row: 

• First you need a kettlebell and a gym bench - flat or inclined. 

• Hold the kettlebell weight of your choice in your left hand by your side. 

• Take a step back with your left leg and lean your torso forward. 

• Place your right hand on the bench for support and then activate those lats to drive back until your bicep and forearm are at a 90 degree angle with your elbow facing the sky. 

• Slowly lower the kettlebell down back to your side to feel the burn. 

• Repeat for the number of reps required and then switch sides and do it all over again.

Kettlebell Reverse Lunge

Now it’s time to finish on a lower body burner. Incorporating lunges into this kettlebell workout will also help you improve your balance and coordination. Plus, an extra weight on top of your bodyweight will challenge you. 

How to reverse lunge with kettlebells: 

• Find your spot on the gym floor with your kettlebell of choice. 

• To start, stand straight holding the kettlebell in both hands in front of your chest. 

• Now, step your left foot backwards and lower your left knee towards the floor, stop when you’re at a 90 degree angle. 

• Then, push through your left leg until you are back standing tall. 

• Finally, you can either focus on your left leg and complete the set number or reps or you can keep switching legs until you’re finished the set.

A Kettlebell Workout Village Gym Style

Kettlebells offer a different style of training incorporating dynamic movements that target your endurance, strength, balance, agility and cardio endurance - full body madness! This workout will target a variety of muscle groups within one session and remember, it’s your workout so, pick a kettlebell that challenges you, not the person next to you. 

The beauty of our kettlebell workout is that this can be completed at home or in your local Village Gym. So the choice is yours, purchase your very own kettlebell, pick a spot in the kitchen, bedroom or living room and get to work, or walk through our gym doors, embrace the fun ambience and work on yourself. 

With endless amounts of gym weights, resistance equipment, cardio machines and dynamic and relaxing classes, Village Gym has all the ingredients to help you on your fitness journey. Plus, if you need a helping hand, our brilliant personal trainers are ready to talk you through a personalised gym plan that aids your gym needs and abilities. 

Your time is now!

FAQs About Kettlebell Workout Benefits For Female Weight Loss

What weight kettlebell should a woman use? 

If you’re new, start with a lighter weight perhaps 4 - 6 kg. However, if you’re more active, we would advise 10-14 kg to challenge yourself. Again it is personal to you. 

Are kettlebell workouts good for women? 

Yes, kettlebell workouts are perfect for women looking to strip fat, build lean muscle and improve their endurance. Kettlebell workouts are full body which means you are targeting different muscles in one go therefore your body is exerting more energy all at once. 

Do kettlebells burn tummy fat? 

In short, yes they will help you burn fat all over your body including your tummy. However, you should be mindful that you must workout in a calorie deficit and be consistent in your training to reduce body fat.  

Can I get in shape with just kettlebells? 

Yes, of course you can get in shape with kettlebell focused workouts alone. This is because kettlebell workouts can incorporate a variety of exercises therefore, different muscle groups will be put under tension during one session. Stay consistent and you'll notice your body changing.