Plans
Beginner · 4 days/week · 6 weeks

KB Fat Loss Beginner

Tap any day below to open the workout. Rest = day off. Active Rest = light movement, walking, or mobility.

Goal
  • →Build lean muscle and burn fat through consistent KB and burpee conditioning.
  • →Create the training habit that produces long term body composition change.
  • →Develop from beginner KB movements to competition weight conditioning across 6 weeks.
Who it is for+
  • →Anyone whose primary goal is fat loss.
  • →Beginners and early intermediate athletes.
  • →Anyone who wants to lose body fat without running on a treadmill.
  • →Anyone who has tried other programmes and not stuck to them - this plan is designed to be challenging enough to produce results and structured enough to follow consistently.
Equipment & weight progression+

→ 1 kettlebell - Men 12kg to 24kg / Women 8kg to 16kg - weight increases across the plan.

→ Start at the recommended weight for each workout. When you can complete all reps with good form and still have energy left - go up. The weight progression across this plan is deliberate and important - do not skip ahead.

How this plan works+

Fat loss is driven by one fundamental principle - consistent caloric deficit over time. This plan creates the training stimulus that supports fat loss - but the nutrition piece matters equally. A consistent caloric deficit with adequate protein (minimum 1.6g per kg of bodyweight daily) is essential alongside the training. What this plan does that most fat loss programmes do not - it builds real strength and conditioning simultaneously. KB training and burpees build muscle - muscle increases the resting metabolic rate - which means more calories are burned at rest. The combination of strength building and cardiovascular conditioning in every session creates a metabolic demand that persists for hours after training ends. The plan is structured across three phases: Phase 1 - Weeks 1 and 2 - Foundation. Beginner KB movements and burpees. Building the habit. Learning the movements. The sessions are challenging but achievable. The primary goal is consistency - four sessions completed every week. Phase 2 - Weeks 3 and 4 - Transition. Movement from beginner to intermediate weight. Introduction of the clean. More complex sessions combining multiple movements. The conditioning demand increases significantly. Phase 3 - Weeks 5 and 6 - Peak and Benchmark. Intermediate competition weight sessions. For Time challenges. The fat loss benchmark - CO-I10 - is tested in Week 6. This benchmark measures the all-round conditioning built across the plan. Four days per week is the minimum effective training frequency for meaningful fat loss results. The three rest days allow for adequate recovery while maintaining the consistent metabolic stimulus needed for body composition change. IMPORTANT NOTE ON FAT LOSS AND TRAINING: Training creates the stimulus. Nutrition creates the deficit. Both are required. If the training is consistent but the nutrition is not - fat loss will be slow or absent. If the nutrition is consistent but the training is not - muscle will be lost alongside fat. The combination of both - consistent training and consistent caloric deficit with adequate protein - produces the fastest and most sustainable fat loss results.

Week 1 - Build the Habit

3 sessions
Focus for the week+

The first week of any new training plan is the hardest to start and the most important to complete. Four sessions in Week 1 builds the momentum for the entire plan. The sessions are deliberately achievable - the goal is to finish every session feeling challenged but not destroyed. Consistency over intensity in Week 1.

  • Mon
    CO-B1
    Swing And Drop
    1 kettlebell - Men 12kg / Women 8kg
    20 minutes
    Day focus+
    • •Workout:CO-B1 - Swing And Drop
    • •Format:EMOM - Every Minute on the Minute
    • •Time:20 minutes
    • •8 reps:KB Two Handed Swing
    • •4 reps:Burpee
    • →Pair with SF-S1 KB Activation Starter (10 min - deadlifts, halos, squats, burpees at light weight).
    • →The swing is the foundation of everything.
    • →Every swing burns significant calories - the posterior chain, the largest muscle group in the body, is working explosively on every rep.
    • →Focus on the hip hinge pattern - power comes from the hips not the arms.
    • →Burpees full standard - chest to floor, jump at top.
    • →Log: rest time per minute, how the swing felt.
    • →Fat loss note: 20 min of swing and burpee EMOM burns 13-20 cal/min of work, and the muscle built increases the resting metabolic rate for days after each session.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation and Mobility (15 min).
    • →Keep the body moving on rest days.
    • →Light movement supports fat loss by maintaining the metabolic rate without adding training stress.
  • Wed
    CO-B3
    Goblet And Burst
    1 kettlebell - Men 12kg / Women 8kg
    20 minutes
    Day focus+
    • •Workout:CO-B3 - Goblet And Burst
    • •Format:EMOM
    • •Time:20 minutes
    • •6 reps:KB Goblet Squat
    • •4 reps:Burpee
    • →Pair with SF-S5 (12 min - swings, squats, burpees).
    • →Squat pattern and full body conditioning day.
    • →The goblet squat builds quad and glute strength - the glutes are the largest muscle in the body and building them increases the resting metabolic rate significantly.
    • →Full depth on every rep - thighs parallel or below.
    • →Log: whether full squat depth was achieved on every rep, rest time per minute.
  • Thu
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Fri
    CO-B5
    Swing And Squat Burst
    1 kettlebell - Men 12kg / Women 8kg
    25 minutes
    Day focus+
    • •Workout:CO-B5 - Swing And Squat Burst
    • •Format:4 rounds - not for time
    • •Time:25 minutes
    • •10 reps:KB Two Handed Swing
    • •10 reps:KB Goblet Squat
    • •10 reps:Burpee
    • →Main: CO-B5 - 4 rounds, 10 swings + 10 goblet squats + 10 burpees, 2 min rest at Men 12kg / Women 8kg.
    • →Then Finisher: SF-F3 - 5 min AMRAP burpees.
    • →First double session of the plan.
    • →Strength work followed by a pure conditioning finisher creates the metabolic stimulus that drives fat loss.
    • →Log: CO-B5 all 4 rounds completed, SF-F3 rounds completed in 5 min.
  • Sat
    Active Rest
    Day focus+
    • →REC-01 Post KB Hip and Lower Back Release (20 min).
    • →Recovery after the double session day.
    • →Do the full 20 minutes.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 2 - Increase the Stimulus

3 sessions
Focus for the week+

Week 2 increases the training stimulus across all four sessions. The same movement patterns from Week 1 are used - but with more volume, heavier weights where appropriate, and the first finisher sessions. By the end of Week 2 the body should be adapting noticeably - movement should feel more natural and the sessions slightly more manageable.

  • Mon
    CO-B1
    Swing And Drop
    1 kettlebell - Men 12kg / Women 8kg
    20 minutes
    Day focus+
    • •Workout:CO-B1 - Swing And Drop
    • •Format:EMOM - Every Minute on the Minute
    • •Time:20 minutes
    • •8 reps:KB Two Handed Swing
    • •4 reps:Burpee
    • →Pair with SF-S1 KB Activation Starter (10 min).
    • →Push for more rest time per minute than Week 1 Day 1.
    • →The swing should feel more natural now.
    • →If Week 1 was consistently achievable with good form - consider moving up to 16kg this week.
    • →Log: rest time per minute, compare to Week 1 Day 1, note any weight increase.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Wed
    CO-B8
    Total Body Entry
    1 kettlebell - Men 12kg / Women 8kg
    25 minutes
    Day focus+
    • •Workout:CO-B8 - Total Body Entry
    • •Format:5 rounds - not for time
    • •Time:25 minutes
    • •8 reps:KB Two Handed Swing
    • •6 reps:KB Goblet Squat
    • •4+4 reps:KB Bent Over Row
    • •6 reps:Burpee
    • →Pair with SF-S5 (12 min activation).
    • →First full body session of the plan.
    • →All major movement patterns - hinge, squat, pull, and burpee - combined in one session. 5 rounds, take the full 90 sec rest between rounds.
    • →The pulling work (rows) builds the upper back and bicep muscles that balance the pushing work from burpees and pressing.
    • →Log: whether all 5 rounds were completed, which movement felt hardest under fatigue.
  • Thu
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Fri
    CO-B6
    Hinge Burpee Flow
    1 kettlebell - Men 12kg / Women 8kg
    20 minutes
    Day focus+
    • •Workout:CO-B6 - Hinge Burpee Flow
    • •Format:EMOM
    • •Time:20 minutes
    • •8 reps:KB Romanian Deadlift
    • •4 reps:Burpee
    • →Main: CO-B6 - 20 min EMOM, 8 KB RDLs + 4 burpees at Men 12kg / Women 8kg.
    • →Then Finisher: SF-F2 - 8 min EMOM, 15 swings + 5 burpees at Men 12-16kg / Women 8-10kg.
    • →Posterior chain and conditioning double session.
    • →The RDL builds the hamstrings and glutes that drive fat burning metabolism.
    • →The Swing and Burn finisher at higher swing count per minute extends the conditioning stimulus significantly.
    • →Log: CO-B6 rest time per minute, SF-F2 minutes completed.
  • Sat
    Active Rest
    Day focus+
    • →REC-01 Post KB Hip and Lower Back Release.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 3 - Transition to Intermediate

4 sessions
Focus for the week+

Week 3 is the transition week. The weight increases toward intermediate standard - 20kg for men and 12kg for women. The clean is introduced for the first time. A brisk walk is added on one session day as an accessible additional fat burning stimulus. The beginner benchmark is tested at the end of the week to measure the progress from Week 1.

  • Mon
    CO-I1
    Swing And Surge
    1 kettlebell - Men 20kg / Women 12kg
    20 minutes
    Day focus+
    • •Workout:CO-I1 - Swing And Surge
    • •Format:EMOM
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •6 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min - 10 swings + 5 burpees at Men 16kg / Women 10kg).
    • →First intermediate weight session - 20kg / 12kg.
    • →The step up from beginner weight to 20kg is significant.
    • →The swing mechanics must remain the same regardless of the heavier load - hip hinge, explosive drive, float to chest height.
    • →If mechanics degrade at 20kg - reduce to 16kg and build.
    • →Log: whether 20kg was manageable with good mechanics, rest time per minute.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Wed
    CO-B8
    Total Body Entry
    1 kettlebell - Men 12kg / Women 8kg
    25 minutes
    Day focus+
    • •Workout:CO-B8 - Total Body Entry
    • •Format:5 rounds - not for time
    • •Time:25 minutes
    • •8 reps:KB Two Handed Swing
    • •6 reps:KB Goblet Squat
    • •4+4 reps:KB Bent Over Row
    • •6 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min at Men 16kg / Women 10kg).
    • →Same session as Week 2 Day 3 - compare the performance.
    • →The improvement in strength and movement quality should be visible across two weeks of consistent training.
    • →Log: all 5 rounds completed, compare performance to Week 2.
  • Thu
    SF-S5
    KB Snatch Primer
    1 kettlebell - Men 16kg / Women 10kg
    12 minutes
    Day focus+
    • •Workout:SF-S5 - KB Snatch Primer
    • •Format:3 rounds with 60s rest
    • •Time:12 minutes
    • •5+5 reps:KB Snatch (each side)
    • •4 reps:Burpee
    • →Pair with SF-S5 (12 min KB activation).
    • →Then 20 min brisk walk at a brisk but conversational pace.
    • →Active fat burning day.
    • →The KB activation primes the metabolism - the subsequent brisk walk extends the fat burning window without adding significant training stress.
    • →This session is deliberately accessible - it should not feel exhausting.
    • →Log: whether the walk felt genuinely brisk, heart rate perception during the walk.
    • →Fat loss note: KB depletes glycogen, the walk then burns predominantly fat as fuel.
  • Fri
    CO-B10
    Beginner Finale
    1 kettlebell - Men 12kg / Women 8kg
    25 minutes
    Day focus+
    • •Workout:CO-B10 - Beginner Finale
    • •Format:5 rounds for time
    • •Time:25 minutes
    • •10 reps:KB Two Handed Swing
    • •8 reps:KB Goblet Squat
    • •6 reps:Burpee
    • →BENCHMARK.
    • →CO-B10 Beginner Finale - 5 rounds for time, 10 swings + 8 goblet squats + 6 burpees, 90 sec rest at Men 12kg / Women 8kg.
    • →First benchmark test of the plan.
    • →Give a genuine effort - full standard on every movement.
    • →This number measures the fitness built in 3 weeks of consistent training.
    • →Log: total time for all 5 rounds.
    • →This is the Week 3 benchmark baseline.
  • Sat
    Active Rest
    Day focus+
    • →REC-03 Full Body Mobility Flow (25 min).
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 4 - Intermediate Conditioning

4 sessions
Focus for the week+

Week 4 is the first full intermediate week of the plan. Competition weight (24kg for men and 16kg for women) is introduced. The clean and press is added. The double finisher day appears for the first time - two consecutive finisher sessions on one training day to maximise the metabolic stimulus.

  • Mon
    CO-I2
    Clean Burpee Circuit
    1 kettlebell - Men 20kg / Women 12kg
    20 minutes
    Day focus+
    • •Workout:CO-I2 - Clean Burpee Circuit
    • •Format:EMOM
    • •Time:20 minutes
    • •5+5 reps:KB Clean
    • •5 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min at Men 20kg / Women 12kg).
    • →The clean is introduced today.
    • →The clean is the pulling movement that complements all the hinge and swing work - it builds the upper back and lat muscles that support posture and increase overall metabolic rate.
    • →Bell must float into the rack - not crash.
    • →A good clean technique in Week 4 makes all subsequent pressing and overhead work significantly better.
    • →Log: whether the rack position was consistent, whether the bell floated or crashed.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Wed
    CO-I5
    Swing Burpee EMOM
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-I5 - Swing Burpee EMOM
    • •Format:EMOM
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min at Men 20kg / Women 12kg).
    • →First competition weight session of the plan - 24kg / 16kg.
    • →These are the international KB sport competition standard weights.
    • →If the swing mechanics degrade at competition weight - reduce to 20kg.
    • →Competition weight with good mechanics is the standard - not competition weight at any cost.
    • →Log: whether competition weight was manageable, rest time per minute.
  • Thu
    SF-F3
    Burpee Flush
    Bodyweight only
    5 minutes
    Day focus+
    • •Workout:SF-F3 - Burpee Flush
    • •Format:AMRAP
    • •Time:5 minutes
    • •10 reps:Burpee
    • →Double finisher day.
    • →Session 1: SF-F3 - 5 min AMRAP burpees.
    • →Session 2 (no rest): SF-F2 - 8 min EMOM, 15 swings + 5 burpees at Men 20kg / Women 12kg.
    • →Maximum metabolic stimulus in minimum time - 13 minutes of continuous high intensity work, one of the highest calorie burning sessions in the plan.
    • →Log: SF-F3 rounds completed, SF-F2 minutes completed.
    • →Fat loss note: HIIT produces an EPOC effect that elevates the metabolic rate for up to 24 hours after the session - the fat burning mechanism that makes KB and burpee training particularly effective for body composition change.
  • Fri
    CO-I9
    The Combination
    1 kettlebell - Men 20kg / Women 12kg
    25 minutes
    Day focus+
    • •Workout:CO-I9 - The Combination
    • •Format:5 rounds for time
    • •Time:25 minutes
    • •10 reps:KB Two Handed Swing
    • •5+5 reps:KB Clean
    • •5+5 reps:KB Press
    • •10 reps:Burpee
    • →CO-I9 The Combination - 5 rounds for time, 10 swings + 5 cleans each side + 5 press each side + 10 burpees, 90 sec rest at Men 20kg / Women 12kg.
    • →Most complex session of the plan so far.
    • →Every movement must meet its standard - clean rack position, full press lockout, chest to floor burpee.
    • →Take the full 90 sec rest between rounds.
    • →Log: total time for all 5 rounds.
  • Sat
    Active Rest
    Day focus+
    • →REC-01 Post KB Hip and Lower Back Release.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 5 - Peak Conditioning

4 sessions
Focus for the week+

Week 5 is the highest intensity week of the plan. Pure burpee benchmarks - EB-01 The Century - appear for the first time. The intermediate benchmark CO-I10 is previewed. This week maximises the metabolic stimulus before the final benchmark week.

  • Mon
    CO-I5
    Swing Burpee EMOM
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-I5 - Swing Burpee EMOM
    • •Format:EMOM
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min at competition weight).
    • →Push for 15 seconds rest per minute consistently across all 20 minutes at competition weight.
    • →This is the intermediate standard.
    • →Compare to Week 4 Day 3 - the improvement should be visible.
    • →Log: rest time per minute, compare to Week 4.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Wed
    EB-01
    The Century
    Bodyweight only
    10 minutes max
    Day focus+
    • •Workout:EB-01 - The Century
    • •Format:For Time
    • •Time:10 minutes max
    • •100 reps:Burpee
    • →EB-01 The Century - 100 burpees for time.
    • →First pure burpee benchmark of the plan.
    • →Give a genuine effort - full standard on every rep, chest to floor, jump at top.
    • →Break into sets of 20 mentally.
    • →Log: total time for 100 burpees.
  • Thu
    SF-F5
    The Last 10
    1 kettlebell - Men 24kg / Women 16kg
    10 minutes
    Day focus+
    • •Workout:SF-F5 - The Last 10
    • •Format:For Time
    • •Time:10 minutes
    • •50 reps:KB Two Handed Swing
    • •50 reps:Burpee
    • →SF-F5 The Last 10 - 50 KB swings then 50 burpees for time at Men 24kg / Women 16kg.
    • →Short, sharp, demanding.
    • →Swing pre-fatigue followed immediately by 50 burpees.
    • →No rest between movements. 100 total reps at competition weight for time - a serious metabolic stimulus.
    • →Log: total time for 50 swings and 50 burpees.
  • Fri
    CO-I10
    Intermediate Benchmark
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-I10 - Intermediate Benchmark
    • •Format:AMRAP - As Many Rounds As Possible
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • •5+5 reps:KB Clean
    • →PREVIEW.
    • →CO-I10 - 20 min AMRAP, 10 swings + 5 burpees + 5 cleans each side at Men 24kg / Women 16kg.
    • →Preview of the final benchmark.
    • →This is not maximum effort - aim for 80 to 90 percent effort to understand the format and pace before the official attempt in Week 6.
    • →Log: rounds completed, pacing strategy used, which movement degraded first.
  • Sat
    Active Rest
    Day focus+
    • →REC-03 Full Body Mobility Flow.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Week 6 - Benchmark Week

4 sessions
Focus for the week+

The final week of the plan. Every session has a clear purpose - prepare, test, recover. The intermediate benchmark CO-I10 is tested officially on Day 5. The beginner benchmark CO-B10 is retested on Day 3 - comparing directly to Week 3 to show the full improvement across the plan.

  • Mon
    CO-I5
    Swing Burpee EMOM
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-I5 - Swing Burpee EMOM
    • •Format:EMOM
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min at competition weight).
    • →Final preparation session before the benchmark.
    • →Not maximum effort - consistent effort.
    • →Prime the posterior chain and cardiovascular system without depleting the energy reserves needed for the benchmark.
    • →Log: rest time per minute, six week comparison - Week 3, Week 4, Week 6.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Wed
    CO-B10
    Beginner Finale
    1 kettlebell - Men 12kg / Women 8kg
    25 minutes
    Day focus+
    • •Workout:CO-B10 - Beginner Finale
    • •Format:5 rounds for time
    • •Time:25 minutes
    • •10 reps:KB Two Handed Swing
    • •8 reps:KB Goblet Squat
    • •6 reps:Burpee
    • →RETEST.
    • →CO-B10 Beginner Finale - 5 rounds for time at Men 12kg / Women 8kg.
    • →Retest of the Week 3 benchmark.
    • →The improvement from Week 3 to Week 6 represents 3 weeks of intermediate training building on the beginner foundation.
    • →A significant time improvement should be visible.
    • →Log: total time, compare directly to Week 3 Day 5.
  • Thu
    Rest
    Day focus+
    • →Mandatory full rest day before the final benchmark.
    • →Do not train today.
    • →Light walking is acceptable.
    • →Let the body prepare fully for tomorrow.
  • Fri
    CO-I10
    Intermediate Benchmark
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-I10 - Intermediate Benchmark
    • •Format:AMRAP - As Many Rounds As Possible
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • •5+5 reps:KB Clean
    • →OFFICIAL TEST.
    • →CO-I10 Intermediate Benchmark - 20 min AMRAP, 10 swings + 5 burpees + 5 cleans each side at Men 24kg / Women 16kg.
    • →The official final benchmark of the plan.
    • →Give everything across all 20 minutes.
    • →Full standard on every movement - powerful swings, clean rack position, chest to floor burpees.
    • →This number tells you exactly where your conditioning is after 6 weeks of consistent KB and burpee training.
    • →Log: total complete rounds, compare to the Week 5 preview, which movement degraded first.
  • Sat
    REC-08
    THE FULL RESET
    Foam roller and mat
    13 minutes
    Day focus+
    • •Workout:REC-08 - THE FULL RESET
    • •Time:13 minutes
    • •1 minute:Box breathing
    • •1 minute:Foam roller quads both legs
    • •1 minute:Foam roller hamstrings both legs
    • •1 minute:Foam roller glutes both sides
    • •1 minute:Foam roller upper back
    • •1 minute:Foam roller lats both sides
    • •1 minute:Hip 90/90 left
    • •1 minute:Hip 90/90 right
    • •1 minute:Low lunge with twist left
    • •1 minute:Low lunge with twist right
    • •1 minute:Thoracic extension over roller
    • •1 minute:Legs up the wall
    • •1 minute:Final stillness - eyes closed - breathe naturally
    • →REC-08 The Full Reset.
    • →Mandatory after benchmark week.
    • →Full 30 minutes.
    • →Non negotiable.
    • →The plan is complete - end it properly.
  • Sun
    Rest
    Day focus+
    • →Full rest.
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Benchmark Performance Levels

EB-01 The Century+
  • →Completing 100 burpees: Good - above average for the general population
  • →Under 12 minutes: Solid
  • →Under 10 minutes: Strong
  • →Under 8 minutes: Advanced
CO-I10 Intermediate Benchmark+
  • →6 rounds: Good starting point
  • →8 rounds: Solid
  • →10 rounds: Strong
  • →12 rounds and beyond: Advanced