To burn fat you have to force your body to melt calories like crazy. Low intensity, slow and steady exercising and dieting just is not effective enough. High Intensity Interval Training (HIIT) done with a kettlebell is a great way to send the metabolism into over drive and burn tons of calories after the workout is completed.
One of the most effective and infamous interval protocols is the Tabata Interval Routine. Tabata's come from a Japanese speed skating coach who determined that sprints of 20 seconds followed by rests of 10 seconds were the most effective protocol for fat loss and speed development.
20 seconds Sprint, 10 seconds rest. Repeat until failure.
Sounds fun doesn't it. So to get started pick an exercise: kettlebell swings, snatches, hill sprints, clean and press, front squats, etc. Then pick a weight (if applicable) that seems easy at first but you know will be hard. Remember, you can always go heavier, so err on the side of lightness for your first time.
Have a clock in front of you or a partner with a stop watch. Warm-up nice and easy for about five minutes. Now it is time to rock!
Whatever movement you choose, go as hard and fast as you can for 20 seconds, the rest for 10 seconds. Repeat at least 8 times and up to a maximum of 12 times. If you can sprint each time for 12 sets the drill you have chosen is too easy. You much increase the intensity so by set 4 you are wondering if you will live and by set five you honestly think you are bending time.
By then end of the 8-12 sets you should be pouring sweat, your lungs should be on fire, and you should be semi-nauseous. These are all good signs as they are telling you that your metabolism has been properly reved up for maximum calorie burning for the next 24 hours or so.
Tabata's are powerful and versatile but you cannot do them every day. They are very demanding on the body so use them once or twice a week either after a training session or as a mini-workout on off days.