Two Simple Exercises that Shreds Belly Fat: Kettlebell Swing and Squat Thrust

By | December 31, 2015

Recently I wrote an article about how lactose intolerance can cause weight gain. The main reason for why lactose intolerance is a reason for you not losing weight is the consumption of dairy. Many people do not know that their struggle with digesting dairy and experience symptoms of diarrhea, abdominal pain and bloating. These symptoms are the result of being lactose intolerant .chubby-woman

A great way to lose weight is to eliminate dairy, eat clean and start exercising. Two simple exercises that can help with losing belly fat: kettlebell swing and a squat thrust.

Recently, I read an article from the Men’s Health and motivated me to do this exercise.

What makes this exercise so great?

The kettlebell swing and squat thrust exercise is actually more effective than jogging, as it burns more calories. This workout forces more muscles to be in action compared to jogging for the same duration. Additionally, it will boost your metabolism for hours after the workout.

If you one that does not love jogging, a person who doesn’t have much time for the gym or one who simply loves to exercise at home, then this exercise is perfect for you. This exercise is not joint pounding – unlike like that of jogging. It is actually a low impact exercise done at high intensity.

So how do I perform this exercise?

  1. Firstly, start with 15 repetitions of the kettlebell swing, followed intermediately by 15 reps of the squat thrust.
  2. Without resting, perform another 14 reps of the kettle swing and squat thrust.
  3. Continue this exercise in the same pattern by counting down to one rep of each exercise.

For beginners: Start with 8 repetitions. This exercise looks simple, but believe me its NOT! And if you need to catch your breath, stop, rest then continue. Like any exercise, the more often you do it the more easier it becomes.

How do I perform this exercise? 

Kettlebell Swingkettlebells

  1. Stand over your kettlebell with feet hip-width apart (the kettlebell should be in line with the middle of your feet), chest up and shoulders back and down. Remember to choose a kettlebell that allows to perform the perfect swing but at the same time that challenges you.
  2. Thereafter, squat down and grip the kettlebell with palms facing you and thumbs wrapped loosely around the handle.
  3. Then, stand up straight while gripping the kettlebell. Keep the kettlebell arms length in front of you. Make sure your shoulder blades are straight.
  4. Now rock back slightly and “hike” the kettlebell between your legs.
  5. Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Allow momentum to swing the weight—you’re not trying to actively lift it with your arms.


  1. Start by standing up straight.
  2. Then, bring your hands to the floor in front of your feet.
  3. And jump your feet into the plank position.
  4. Jump your feet back to your hands.
  5. Lastly, from the crouched position jump up, like you doing a squat jump.


Here a video to demonstrate the exercise:



If you complete the entire routine from 15 down to 1, you would have completed 120 repetitions of each exercise. So there are 2 exercises totaling 240 repetitions. The exercises are done at a fast pace, so it take you approximately 14 minutes to do the complete workout (NOT BAD!). You will feel your muscles are on fire and you will be out of breadth (which is good – it means you had a good workout).beefcake-1251067


Males that are actively exercising should begin with 16kg (32 lb.) or 20kg (44 lb.) kettlebell. Those men that are inactive should begin with 8kg (18 lb.) kettlebell.

Females  that are actively exercising should begin with 12 kg (26 lb) or 16 kg (35 lb) kettlebell. Those females that are inactive should begin with 6kg (18 lb.) kettlebell.

BENEFITS OF A KETTLEBELL SWING:kettlebell-after-a-workout

  • Burns turns of calories and burns fat
  • Strengthens the posterior chain and core muscles
  • Tones the upper back and shoulder muscles
  • Provides a good cardiovascular workout

Who would have thought this workout would have such amazing benefits.


Now you have no excuse to not workout. This is perfect if you do not have much time to spare during the day. It is also low cost, so you don’t have to worry about gym fees. Requires low storage space and no worries about driving in traffic so you can workout at the gym. You can do it at your pace at the comfort of your own home.

Have you been losing those extra kilos? Please let me about your thoughts about this workout by posting your comments below.





32 thoughts on “Two Simple Exercises that Shreds Belly Fat: Kettlebell Swing and Squat Thrust

  1. Brian

    Great content here your a life saving so glad you have shared this great information with me

  2. Marcus

    I have heard that the best way to burn belly fat is not to do abdominal exercises but to do cardiovascular exercises that burn overall fat. I must admit, I’ve never been a fan of jogging. I’ve always preferred cycling or swimming. I’ve not used kettlebells before, so maybe that’s worth a try. I would try to squat thrusts, but I have had problems with my knees a few years ago, so I’m a bit reluctant to do any exercises that put a lot of strain on the knees like that.

    It’s definitely true that food intolerances can cause weight gain, though. My mum gave up various foods she was intolerant too, including dairy, and she lost a lot of weight.

    1. Uwais Post author


      Look into kettlebell exercises – they great for weight loss. But before trying any exercise you think will not be good for your body – always consult your physician.


  3. vivia

    Hi Uwais,

    Thanks for this great article!

    I have been looking for a short workout that will help me to tone up and blast some calories. I was so happy when I read where you said that this exercise also tones up the posterior chain, which tends to be my problem area.

    I will need to get some kettlebells first, but I am definitely looking forward to giving this a go.


    1. Uwais Post author


      This exercise will do you wonders. Am glad this article was of great help to you.

  4. renelyn

    Great tips I never try to use this kind of exercising equipment. I believe losing weight is not just about the exercise and thing you used to work out, our food either it will depend on your thought. ‎
    I love the position of SQUAT THRUST in doing this exercise I can use to imagine carrying KETTLEBELL every time doing my exercise routine.

  5. Steve

    Your video showing how the exercises are done is important, gives me the courage to do it, but I will have to work out a way to do the thrusts due to arthritis issues.

    1. Uwais Post author

      Hi Steve,

      Give it try, maybe start from a countdown of 6 and work it up, based on the ability of your body.


  6. Marc Parsons

    Hey Uwais

    Great post and explanation of the Kettlebell Swing and Squat Thrust. I often worked this into my routine. As you mentioned, there are loads of benefits to using these exercise methods.

    Keep up the great work.


    Marc Parsons

  7. Gavin

    Love this post! My wife and I would really like to get into shape, but we can never figure out the right diet or what exercises to do. The kettle bell is a great idea and I think we are going to try it out! Thanks so much for the post!


    1. Uwais Post author


      Am glad am of assistance to you. Do try it out and let me know of the outcome.

  8. Emily

    hi Uwais!
    I have done those 2 exercises (I call the second a “burpee”, a military term) many times and they are quite good. The kettlebell swing (when you actually swing more than the guy in the video) is a really good exercise for the shoulders. And the squat thrusts will keep your cardio up. I am a big fan of doing sequences like this one. They burn calories and provide a great exercise in a short amount of time. But at the end, you really feel like you have had a great workout.

  9. Mulry Shah

    This is an amazing article. You even have a video for demonstration which is great for me. I have been finding ways to shred off those belly fats and I will give this a try. Will continue to read your website and keep me updated!

    1. Uwais Post author

      Hi Mulry

      Thank you for the comment. do keep visiting my site for more interesting posts.

  10. Nia

    Being someone who doesn’t really like cardio – this is great!
    this is the type of exercise that I prefer above anything else. And I can say from personal experience that they do work best! Keep up the great articles! 🙂

  11. Michael

    I must admit, I never considered the possible connection between lactose intolerance and weight gain. That was an eye opener for me, right there. I’ve also wondered what the deal was with kettle bells for a while now. Great post on what seems to be a superb all around exercise!

  12. Matthew

    Exercising along with diet can do wonders in burning fat. Compound movements which utilize several muscles at the same time will build muscle and burn a great deal of calories. However, you cannot decide where to burn fat by choosing specific exercises. Your body will burn fat gradually from all over your body and the hardest parts will depend on your gender and genes – for men the last part where the fat will burn from will be stomach.

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  14. Ben

    I’ve got a friend whose trying to lose some extra weight, I will definitely refer them to your site. Really informative article, I’m going to include these exercises into my workout.

  15. John

    This looks like just the exercise that I need to be doing! I have recently undergone heart surgery an needed to do a lot of walking, starting off with short time/distance and slowly increasing that distance over a period of six weeks. Walking from home is not a problem but I need to do other exercises as well. As you mentioned, driving to the gym, negotiating traffic there and back, the time wasted traveling just put me off before even starting.
    Kettlebell swing and squat thrust seems to be the exercise that I should be doing, especially because it
    provides a good cardiovascular workout. 9for me, anyway)
    Do you think that doing the kettlebell swing and squat thrust with a 30 minute walk would be a good combination?
    Thank you for sharing this valuable information.

    1. Uwais Post author


      Hope you doing well after your heart surgery, which can very painful and put strain on your body. Yes you can combine your exercises. But do not over exert your body and do what you can. Remember you have look after yourself and have to recover from this huge operation.

      Hope you have a speedy recovery

  16. jagulba

    These exercises seem to be very simple Indeed. I just did it, and I couldn’t finish it even in 30 minutes, so it’s not at all easy people, so prepare yourself for some though times. I have a question. I was just wondering what weight would be perfect if someone has a problem with his/her back?

    1. Uwais Post author


      It would be better to obtain guidance from a fitness expert. As the back is something you definitely do not want to play around with. My suggestion is to start with something light like 5kg – but first seek profressional help before attempting this exercise.

  17. Donna

    NICE! I like it…short , sweet & to the point AND NO jogging! I think I can do this. Back & knee surgery leaves less room for some exercises for me and this looks really cool. Plus , since it targets core muscles, will be great for my back, THANK YOU!

  18. Matt

    Ohh man, kettlebell swings and squats are really tough exercises! I squat a lot but don’t do the kettlebells too much but I like these full body movements because it’s much more natural, fun and saves a lot of time so you don’t have to work each muscle part. Especially for shredding fat so good because your body burns so many calories doing this.

    Great article Uwais!

    1. Uwais Post author


      Hope this helps you greatly in achieving your goal with weight loss

  19. tassos

    This is a great workout! i finished it in 9 minutes and 10 seconds


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