How to Biohack Fat Loss With a Kettlebell

As the holiday season approaches, you're probably wondering how to stave off the extra pounds that creep up between Thanksgiving and Christmas. Get-Fit Guy has two awesome ways to make sure you stay lean, fit, and strong this winter using a kettlebell. Take the 30-day fat-hacking challenge to carve out a new you.

Ben Greenfield
4-minute read
Episode #208

As the holiday season approaches, I’ve been on a new fat burning quest - a quest that basically consists of choosing exercises that get me the most bang for my calorie burning buck.

In this episode, you’re going to learn the 2 best methods I’ve been using to biohack fat loss.

How to Biohack Fat Loss With a Kettlebell Swing

So what does the term “biohack fat loss” actually mean?

In short, biohacking is simply finding ways to accelerate the speed and efficiency of making your body or brain (that is, your biology) work better. Biohacking fat loss might include strategies such as skipping breakfast and drinking buttered coffee instead, spending all day long on a standing or treadmill workstation, or using only exercises that burn the most calories or give you the greatest boost of fitness in the shortest period of time.

And as you learned in the episode How to Use Kettlebells, one of the best ways to achieve bang for the buck is to throw around a kettlebell. As a matter of fact, a recent study that just appeared in the Journal of Strength and Conditioning Research showed that the acute hormonal response to the kettlebell swing exercise consisted of an extremely significant rise in growth hormone and testosterone, two potent fat-burning hormones in both men and women.

This is just one reason why I included the mighty kettlebell in my episode on the Top 5 Winter Workouts. It burns as many calories as an all-out running sprint, and boosts your metabolism for hours after you’re finishing exercising. In that episode, the recommend kettlebell workout was:

  1. Warm up for 5-10 minutes
  2. Do 10 kettlebell swings with your right hand.
  3. Perform 30 seconds of cardio as hard as you can. Jumping rope works well for this, or you can hop on a nearby stationary bike, do jumping jacks, or hop or step on and off a bench.
  4. Do 10 kettlebell swings with your left hand.
  5. Do the 30 seconds of cardio again.
  6. Perform 10 push-ups, then 10 pull-ups or pull-downs, rest for 1 minute, and then return back to step 1.

But the benefits of a kettlebell don’t stop with calorie burning. The kettlebell, and the kettlebell swing in particular, is a marvelous movement for firming up your butt, strengthening and giving more power to your hamstrings, and bulletproofing your low back. In other words, it provides the ultimate combination of cardio, power, flexibility, and injury prevention

Talk about biohacking fat loss and the rest of your fitness too!

Now let's look at another way to biohack fat loss with a kettlebell.....


All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.