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How to Lose 1 kg in 7 Days with Kettlebell Swings and Push-Ups

How to Lose 1 kg in 7 Days with Kettlebell Swings and Push-Ups: A Realistic and Detailed Guide

Are you up for a challenge? If you’re looking to shed 1 kilogram in just seven days, a combination of kettlebell swings and push-ups can be your ticket to success. In this comprehensive guide, we’ll explore a realistic and effective approach to losing 1 kg in 7 days through these exercises. I’m Emily Turner, your guide at Weight Loss Success, and I’m here to provide you with a professional and detailed plan to help you achieve your goal.

Set a Clear Goal: Your 7-Day Challenge

To kickstart your journey to lose 1 kg in 7 days, it’s essential to set a clear and achievable goal. You’ll do this through a combination of kettlebell swings and push-ups.

Exercise Plan:

  • Day 1–3: Begin with kettlebell swings. Start with 3 sets of 10–12 swings each day. Follow it up with three sets of 10 push-ups.
  • Day 4–7: Increase the intensity. Do 4 sets of 15-20 kettlebell swings each day. Accompany it with 4 sets of 12 push-ups.

Master Kettlebell Swings: The Power of Cardio and Strength

Kettlebell swings are an excellent exercise for burning calories, building strength, and enhancing your cardiovascular fitness. Mastering this exercise is crucial for your weight-loss journey.

Exercise Plan:

  • Start with proper form. Stand with your feet shoulder-width apart, holding the kettlebell with both hands.
  • Begin with a hip hinge, swinging the kettlebell back between your legs.
  • Explode from the hips to swing the kettlebell up to chest level. Keep your arms straight.
  • Let the kettlebell swing back down between your legs and repeat.

Push-Ups: Building Upper Body Strength

Push-ups are an effective way to build upper-body strength. They engage multiple muscle groups and contribute to your overall calorie expenditure.

Exercise Plan:

  • Start with a standard push-up position, hands shoulder-width apart.
  • Lower your body until your chest is close to the ground, then push back up.
  • If standard push-ups are challenging, you can start with knee push-ups and work your way up.

A Balanced Diet: Fueling Your Weight Loss

Exercise alone won’t get you the desired results. A balanced diet is crucial. Focus on consuming low-calorie, nutritious foods to support your weight loss.

Diet Plan:

  • Breakfast: Begin your day with a protein-rich breakfast like scrambled eggs or Greek yogurt.
  • Lunch: Opt for a salad with lean protein, such as grilled chicken or chickpeas.
  • Snacks: Keep healthy snacks like almonds or carrots with hummus on hand.
  • Dinner: Choose a balanced dinner with lean protein, whole grains, and plenty of vegetables.

Hydration Matters

Staying hydrated is vital for your weight-loss journey. Drinking water helps flush out toxins, aids digestion, and supports your metabolism.

Diet Plan:

  • Aim to drink at least eight glasses of water throughout the day.

Prioritize Quality Sleep

Quality sleep plays a significant role in your weight-loss journey. Aim for 7-8 hours of restful sleep each night to support recovery and hormonal balance.

Diet Plan:

  • Create a consistent sleep schedule and establish a relaxing bedtime routine.

Consistency is Key

Consistency is the cornerstone of any successful weight-loss plan. Staying committed to your exercise and dietary routine for all seven days is essential for reaching your goal.

Personal Recommendation:

  • Keep a journal to track your progress. Celebrate your achievements along the way.
  • If you miss a workout, make up for it the following day.

Monitor Your Progress and Beyond

Keep a record of your workouts, meals, and weight. After the seven days, consider transitioning into a more balanced and sustainable weight loss plan.

Exercise Plan:

  • Continue your kettlebell swings and push-ups as part of your regular exercise routine.
  • Incorporate other exercises and vary your routine for well-rounded fitness.

Diet Plan:

  • Maintain a healthy, balanced diet, but allow for occasional treats to keep your journey enjoyable.

Personal Recommendations:

  • Consult with a healthcare professional before embarking on any rapid weight-loss program.
  • Remember to enjoy the process and celebrate small victories along the way.

Calorie Deficit Example:

Let’s understand how the calorie deficit works in practice. To lose 1 kg of body weight, you need to create a calorie deficit of approximately 7,700 calories (since 1 kg of body weight is roughly equivalent to 7,700 calories).

  • Kettlebell swings and push-ups can help you burn approximately 300–400 calories per session. Over seven days, this is roughly 2,100–2,800 calories burned.
  • By following a well-balanced diet, you can aim for a calorie intake of around 1,200–1,500 calories per day (8,400–10,500 calories over seven days).

By creating this calorie deficit (8,400–10,500 calories burned through exercise—8,400–10,500 calories consumed), you can expect to lose approximately 1 kg in seven days.


In conclusion, losing 1 kg in 7 days through kettlebell swings and push-ups is an ambitious yet realistic goal when you follow a well-structured plan. Mastering these exercises, balancing your diet, staying hydrated, getting quality sleep, and maintaining consistency are the key elements to your success.

As you embark on this journey, keep in mind that rapid weight loss should serve as a starting point for a more sustainable and balanced approach to health. Kettlebell swings and push-ups, combined with a balanced diet, can be your pathway to a healthier, happier you.

Your friend and guide at WeightLossSuccess, Emily Turner, believes in your potential and is here to support you on your incredible journey.

Warmest vibes,

Emily Turner Your Friend and Guide at Weight Loss Success

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