30 Day Kettlebell Swing Workout Challenge for Rapid Weight Loss

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‘Weight loss’ is one of the most-sought-after topics in the health world, and this is because a large number of people are faced with the health condition – including the black and white, old and young, learned and unlearned.

Well, are you also battling with excess weight gain and all your efforts to reduce it keeps proving abortive?

This could be the solution you need!

Take a look at the below 30 day Kettlebell swing workout challenge to help reduce more weight in the next couple of days:

Just before unveiling the 30 day Kettlebell swing workout challenge for rapid weight loss, take a look at the exercises involved in the plan:

30 Day Kettlebell Swing Workout Challenge for Rapid Weight Loss

Exercise 1 – Kettlebell Swing

30 Day Kettlebell Swing Workout Challenge for Rapid Weight Loss

Start with both feet almost shoulder width apart. Point out your toes, and slightly bend your knees while placing the Kettlebell between your feet (on the ground)

Bend at your hips in order to grab the Kettlebell with both hands and an overhand grip.

Now, swing the Kettlebell by leaving the arch in your lower back and stretching the hips to swing the weight.

Please, be sure the Kettlebell swings as you transfer the momentum in your hips and not that your shoulders are the one doing the work.

Exercise 2 – Kettlebell Deadlift

30 Day Kettlebell Swing Workout Challenge for Rapid Weight Loss

Start with both feet a bit wider than shoulder width apart and your toes well pointed out.

Gently squat down and pick the Kettlebell using an overhand grip. Make sure your chest is up and your back is straight.

Now, stand up by driving through the heels as you keep your chest up and head forward. Ensure you squeeze your butt at the top and then go back to the starting position simply by placing the Kettlebell back on the floor [between both feet].

Exercise 3 – Kettlebell Halo

30 Day Kettlebell Swing Workout Challenge for Rapid Weight Loss

Start with both feet hip-width apart and place the Kettlebell in each hand with an overhand grip.

Breathe out slowly and raise the Kettlebell above the head while keeping your elbows bent.

Lastly, circle the Kettlebell around your head while you keep your elbows bent and a neutral wrist. Go back to the starting position after completing multiple repetitions.

Exercise 4 – Kettlebell Walking Lunge

30 Day Kettlebell Swing Workout Challenge for Rapid Weight Loss

Start with your feet together. Hold the Kettlebell near your body at chest height, and with an overhand grip on each side of the top of the Kettlebell.

Lunge forward while you maintain your position. Be sure to hold on to the Kettlebell near your chest and keep your head up and eyes forward.

Change sides by completing 1 rep and then moving forward using the other leg.

Having known the exercises involved, here is the workout plan you will follow for the 30-day challenge:

30 Day Kettlebell Swing Workout Challenge for Rapid Weight Loss


Day 1 – 10 Kettlebell SWINGS (X3)


Day 3 – 10 Kettlebell DEADLIFTS (X3)


Day 5 – 10 Kettlebell HALOS (X3)


Day 7 – 10 Kettlebell LUNGES (X3)


Day 9 – 5 Kettlebell SWINGS AND LUNGES (X3)

Day 10 – 5 Kettlebell HALOS AND DEADLIFTS (X3)

Day 11 – REST / FREE DAY

Day 12 – 5 Kettlebell SWINGS AND LUNGES (X3)

Day 13 – 5 Kettlebell HALOS AND SWINGS (X3)

Day 14 – REST / FREE DAY

Day 15 – 10 Kettlebell SWINGS, DEADLIFTS, AND LUNGES (X3)

Day 16 – REST / FREE DAY

Day 17 – 8 Kettlebell SWINGS, DEADLIFTS, AND HALOS (X3)

Day 18 – REST / FREE DAY

Day 19 – 8 Kettlebell SWINGS, HALOS, AND LUNGES (X3)

Day 20 – REST / FREE DAY

Day 21 – 10 Kettlebell SWINGS, HALOS, DEADLIFTS, AND LUNGES (X3)

Day 22 – REST / FREE DAY


Day 24 – REST / FREE DAY

Day 25 – 10Day 30 Kettlebell SWINGS, HALOS, LUNGES AND DEADLIFTS (X3)

Day 26 – REST / FREE DAY

Day 27 – 10 Kettlebell SWINGS, DEADLIFTS, HALOS, AND LUNGES (X3)

Day 28 – REST / FREE DAY

Day 29 – 12 Kettlebell SWINGS, HALOS, DEADLIFTS, AND LUNGES (X3)

Day 30  – REST / FREE DAY

Read Also: Juicing For Weight Loss: 10 Superb Foods to Juice for Weight Loss


Now that you know how to do them, here’s why you should do kettlebell swings on a regular basis:

1. It boosts Weight Loss

Multiple studies reveal that performing Kettlebell swings workouts can help boost weight loss by a significant margin. Here’s how:

Your body requires energy to function adequately, and the energy is derived from either the calories you ingest or from your fat reserves [if there’s calorie deficiency in your body].

The great news is that these workouts can help burn as much as 20 calories per minute, equivalent to 1,200 calories in an hour.

Once you have a limited amount of calories, your body will then be forced to generate energy by burning the fats in you, which in turn helps in shedding some pounds off your body.

In addition to the above, Kettlebell swings exercises also promotes weight loss as they help in boosting your metabolic rate as well as EPOC for your body to burn more calories and fat.

2. It Reduces Back Pain

The Kettlebell swings workouts are not just suitable for weight loss but are also proven to be effective in relieving back pain caused by tight muscles and posterior strain on the spinal disks.

Once you are feeling the pain all you need do is to engage in this exercise, and it will help stretch out your back, relax it, and relieve you of the pain.

Studies also reveal that regular practice of this exercise can help reduce the occurrence of back pain in the body.

3. It helps in Controlling Diabetes

Diabetes is often caused as a result of the body’s inability to process sugar, specifically glucose, which could damage your liver, kidneys, and other vital organs when you have excess of it in your body.

However, it will please you to know that doing kettlebell swings can help in keeping diabetes in check.

When you do this exercise regularly, it will help regulate the level of insulin in your body simply by transporting glucose into the cells to be converted into energy, which in turn could help control diabetes and its symptoms in you.

4. It promotes Healthier Lungs

The lungs are one of the ‘vital’ organs of the body, and any damage to it could affect the functioning of your entire body.

On the plus side, kettlebell swings are very beneficial to the lungs as they help in making the organ stronger, healthier, and more efficient. This is the secret:

Energy intensive exercises like kettlebell swings targets core regions like the muscles, heart, and the lungs.

Upon working the lungs, it stimulates them to absorb and process more oxygen very effectively while also making it easier for the lungs to transport oxygen to the muscles.

You can also read: 9 Exercises That Will Burn Your Inner Thigh Fat Fast In 2 Weeks

30 Day Kettlebell Swing Workout Challenge for Rapid Weight Loss


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    • Hello Brenda,

      This is relative. However, the standard beginner kettlebell weight is 18 pounds (8 kg) for women and 35 pounds (16 kg) for men.


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