Kettlebell Complex Fat Burner

Six-week kettlebell-only fat loss program built on complexes: chains of 4-5 movements performed back-to-back with the same kettlebell, never set down between movements. One round = full chain × prescribed reps. The metabolic demand is brutal — you'll spend the bulk of every set in elevated heart rate territory while still doing real strength work.

Four training days per week (Mon/Tue/Thu/Fri). Two complex templates alternate: Complex A is the heavy day (heavier KB, fewer rounds, longer rest), Complex B is the density day (lighter KB, more rounds, shorter rest). The weekly structure stays constant; the load and round count progress over six weeks.

Minimum equipment: one kettlebell (men typically 16-24kg, women 12-16kg) and a mat. Best for intermediate lifters who travel, train at home, or want maximum metabolic effect with minimal setup. Pair with a moderate caloric deficit and high protein.