Kettlebell FTS 6 Week Training Plan

Kettlebel Fatloss Training System. Did someone say kettle-ball?

Um, no. We’re talking about kettlebells. You know, the weight with a handle attached. They’re made for swinging. They deliver big on the calorie burn. Up to 20 calories per minute in fact. Which makes for one heck of a workout. Training strength and cardio. Your legs and your lungs. You’ll be covered in sweat and sore from head to toe.

Want to know the best part? If you have your own kettlebell you don’t have to go to the gym. You can use this free six week training plan to workout at home, on your schedule. How does that sound? I know. It is awesome. And yes, you’re welcome. But you don’t have to thank me. Just start training already. If you really want to say thanks, you can do so by spreading the word.

How long should the training sessions take?

Workouts will take about 45 minutes. Some will be a little shorter – think 30 minutes – others will go a little longer; about an hour.

How many days a week do i train?

During weeks 1-3  you will train three days during the week. Ideally this will take place on Monday, Wednesday, Friday. However, you are free to structure your training days to accommodate you schedule.
During weeks 5 and 6 you will train four days during the week. Ideally this will take place on Monday, Tuesday, Thursday and Friday. Again, you are free to structure your training days to accommodate you schedule.

How long should I rest between Rounds and Circuits?

For the most part rest periods are specified. When there is no rest period given move fast, but don’t hurry. Form and safety come first, so make sure you nail the technique before you worry about your speed. During each circuit or set keep rest periods to 60 seconds max. Then, between circuits and sets rest up to 3 minutes.

What if I can’t keep up with the Training Schedule?

If the training schedule doesn’t work for you, make it work. Try not to skip workouts. Instead you can get them in when you can.

What about unfamiliar exercises and learning form?

If you don’t know how to perform an exercise or are not sure what it is reference the video library here: If you can not find the exercise there, you can always search our YouTube channel, send us an email or text us. Please visit the contact page for more details.

What about nutrition?

You can’t out train poor nutrition, but there’s no secret diet – it’s called willpower. 80% of the time eat real food; lean meat, veggies, fruit, nuts and seeds. Don’t eat foods that come out of a box or bag; no grains, bread, sugar or starch. If you want a more detailed look at nutrition check out our healthy eating guide.

What Equipment Do I Need?

All you need is your bodyweight and a kettlebell or two. If you are going to purchase a kettlebell please visit our store. We offer amazing customer service and the sales let us keep offering plans like this for free. 


Week 1


Week 2


Week 3


Week 4


Week 5


Week 6