30 Minutes Intermediate Triceps Workout with Kettlebell
A 30 minutes fat loss workout targeting your triceps using kettlebell equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
30 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~315
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Place two kettlebells shoulder-width apart and grip the handles firmly.
- Set up in a push-up position with your body in a straight line.
- Lower your chest below the handles for a deep stretch across the pecs.
Hold the kettlebell in the front rack position at chest height.
Form cues
- Hold the kettlebell in the front rack position at chest height.
- Squat down to full depth with elbows high and chest up.
- Drive explosively out of the squat and use the momentum to press the bell overhead.
Finish strong — take the last set close to failure.
Form cues
- Stand tall holding a kettlebell by the horns at mid-chest height, elbows pinned to your sides.
- Press the kettlebell down by extending your elbows until arms are fully straight.
- Squeeze the triceps hard at the bottom for a full contraction.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Triceps Training Tips
- *Overhead extensions stretch the long head, which is the largest tricep head — do not skip them.
- *Lock out every rep fully to engage the medial head.
- *Dips and close-grip bench press allow heavier loading than isolation work.
Get this triceps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.