Strengthen your upper body and burn fat with this four-move kettlebell workout

Build arm, shoulder, and chest muscle and develop your core with this short kettlebell routine

Woman performing kettlebell swings
(Image credit: Getty Images)

Some workouts make you choose between strength exercises and cardio-based fat-burning moves. But with this kettlebell workout, you can build muscle in your upper body and boost your metabolism to drop pounds in just four moves.

To get started, all you need is one of the best kettlebells. Most are fixed-load weights, but you can find adjustable varieties if you're after equipment that can challenge you even as you grow stronger. With a weight by your side, you can take on fitness YouTubers Tiff x Dan's (opens in new tab) four-move routine.

Rather than focusing on time, you'll aim to do a specific number of reps for each move. As you're only using a single kettlebell, you'll also need to work one side of your body and repeat the action on the other for a balanced muscle-building routine.

According to the duo, "these isometric exercises will build strength while focusing on enhancing stabilization at the same time," making it an effective, efficient way to work out, developing muscle in your upper body and strengthening your core, a crucial section of mid-body muscle. 

To make sure you get results from your training and avoid injury, it's essential to practice your technique. So, follow along to Dan's demonstrations for each move to perfect your form before you start. And it's worth refreshing yourself on how to do kettlebell swings, too.

Watch Tiff x Dan's four-move kettlebell workout

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Kettlebell workouts are generally an efficient way to train, even if they aren't tied to a specific length. This is because most kettlebell moves are compound exercises that work multiple muscles simultaneously. For example, you work your upper and lower body and strengthen your core during kettlebell swings.

Training in this way also helps raise your heart rate, increasing the amount of energy you burn in the session. But it has longer-lasting changes, too, like boosting your metabolism, the amount of energy you burn at rest, for all-day fat-burning results.

It's a similar technique that you'd find in high-intensity resistance training (HIRT) sessions, too. But working with off-center weights like kettlebells can also help develop core strength. Because you need to focus on your stability, each move activates your core to keep you balanced.

You can use the best abs workouts to strengthen your core and rectus abdominis six-pack muscle. Though this four-move kettlebell workout helps you build muscle around your arms, chest, and shoulders while also developing that crucial area of mid-body muscle. 

James Frew
Staff Writer

James is a London-based journalist and Staff Writer at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2014 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.


In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.