Kettlebell Swing & Jump Rope Circuit for Fat Loss

Pairing kettlebell swings with jumping rope can be a powerful tool for rapid fat loss.  A study conduced by the American Council on Exercise (ACE) on men and women between 29-46 years of age revealed that a typical 20 minute kettlebell workout burns around 400 calories; when broken down per minute, this equates to around 20 calories per minute.  This makes kettlebell workouts one of the most efficient strategies for fat loss, especially if you’re short on time.

Similarly, jump roping has also been shown to be an effective tool for burning calories.  Depending on a few factors including your pace and body-weight, jump roping will burn around 10-13 calories a minute.  One of the main benefits of jump roping compared to other conditioning exercises is that it’s self limiting meaning that if your form breaks down, you’re going to step on the rope and stop.  This makes it a relatively safer conditioning method than running sprints as an example

For this workout, we pair these two calorie blasting moves for a two exercise circuit.  Start off by doing 5 kettlebell swings and then immediately grab a jump rope and skip at a moderate pace for 30 seconds.  Repeat this circuit for a total of two minutes and then rest for a minute before the start of the next round.  For best results, choose kettlebell a moderately heavy kettlebell that equates to about 35% of your body weight.  So for a 170lb individual; 170 x 35% = 59.5, they’d choose a kettlebell around 60lbs.  Start out doing this workout for a total of 5 rounds which equals out to 10 minutes of work.  As you advance you can work your way up to 10 rounds for a total of 20 minutes of work.


Circuit (5-10 rounds)

1 round – 2 minutes total

5 Kettlebell Swings (@ 35% body-weight)

30 Seconds of jump rope (moderate pace)


Rest – 1 minute

Erick Avila
About the Author:

Erick Avila. Erick Avila is a strength & conditioning coach/nutritionist. He works with top-ranked professional boxers and athletes. He specializes in areas ranging from boxing-specific physical preparation and hormone optimization to general weight loss. Erick's training methods have been featured on various prominent fitness magazines and websites.