10 FAT BLASTING MOVES With Kettlebells. Stick to these to melt away fat. For more intense results, do twice in a row, or even 3 times to push yourself to the extreme. Rest 30-60 second in between sets. Women, use a pair of 5-8 pound bells. Men, 10-20 pounds. You’ll be working your abs, core, butt, legs, and more.