logo
About    |    Archive

Do Kettlebell Swings Burn Calories

I’ve written this article for Personal Trainers London, and you can find it here, or read the updated version below. The question that many people want an answer to, after transitioning from the good old cardio treadmill, and entering the kettle bell world.

author
James Lee
• Monday, 23 November, 2020
• 7 min read
burn kettlebell calories swings does burned many workout fat neupert geoff pdf exercises extreme program slideshare
(Source: www.slideshare.net)

So sit tight and read on if you really want to know the nitty-gritty of how many calories you burn with kettlebellswings ! Because there are plenty of variations, we all know that the more muscles required to perform an exercise, the more calories you burn.

Because if you’re swinging a 4 kilo kettle bell at low intensity you might as well stay parked on the sofa with your hand down your pants like Al Bundy, and watch a re-run of Married With Children. My third point is that the amount of weight you’re swinging also plays a huge role in how many calories you burn.

Basal metabolic rate Heroic effect of food Daily activities (lifestyle) Sex (male/female) Age Weight Height Build (skinny/average/athletic/obese/etc.) Intensity / velocity Resistance (weight used) Type of swing Training style (strength; endurance; interval)

Now that you know all that, allow me to be the barest of bad news, calorie counting is not exact science, it’s mostly based on guess work, and unless you’re in a highly advanced and controlled environment, you’re not going to get a 100% correct answer. You should know that the sum of your calorie burn consists of four components, namely, basal metabolic rate, heroic effect of food, lifestyle and MET —I’ll cover this last one later.

A Calorie is a unit of energy that measures how much energy food provides to the body, continually eating more calories than you need will cause your body’s fat stores to expand, resulting in excess fat or obesity. The body on its own already burns calories when you’re laying in bed, relaxed and doing nothing, it still uses energy to maintain essential life functions such as pumping blood, vital cell activity, maintain body temperature, breathing etc.

kettlebell swings calories burn many cavemantraining training
(Source: www.cavemantraining.com)

You might think to yourself, I’ll just take in fewer calories by going on a hunger strike, but this will lower your metabolic rate as well, therefore not a recommended option. For long term solutions, you should look at a healthy sustainable diet and a good exercise regime.

If you’re as good as me with math, you’ve figured out that we have another 40 to 25% of calories to burn off after taking our MBR into account. The great thing is, we can subtract another 10% (approx) for the heroic effect of food, i.e. digestion, absorption, storage and use.

In other words, if you’re leading a pretty inactive lifestyle and sit in-front of the TV or computer all day, you can bet your sweet hippy on it that you’re not expanding more than you’re consuming. To get a rough estimate of how many calories you’re burning during exercise there are two calorie burn equations, we’re going to use the Harris Benedict Method which is a method that is great for the average body-type, it however does not take into account lean muscle mass or obesity.

This BMR calculation gives you an idea of what you would burn doing nothing but laying in bed for 24 hours. I’ve mentioned MET earlier on, it stands for Metabolic Equivalent of Task, which is a measurement value of energy expenditure for physical activities.

But you might have noticed that this does not take into account all the factors I previously mentioned, in particular the exact intensity, resistance etc. What you should know is if you want maximum calorie burn you should look at building lean muscle mass, work at the appropriate intensity level using the appropriate amount of resistance for the right duration of time.

kettlebell burn fat calories swings workout many burning belly exercises pdf workouts does extreme program training
(Source: www.slideshare.net)

Luckily for us, that’s not it, there is also the after burn effect (Epic), I’ve seen many numbers out there, some even suggest as high as much as 95% of the calorie cost to come after the exercise. Whatever the number, I’m just glad that short intense workouts provide us with this benefit, less time spent, better results gained!

If you want to calculate your total daily calorie needs then you need to multiple your BMR with one of the following lifestyle values that apply to you: If you train hard, you need to feed the body for recovery, you still don’t need to count what you eat, you need to listen to how you feel and how you look.

If you want to know how you can burn the most calories while swinging a kettle bell, then I would recommend using a heavy (but safe) weight and perform an interval style routine utilizing fast explosive maximum effort swings for 10 to 14 minutes in duration, at intervals of 20 seconds work and 10 seconds rest. You can also check out my book on Amazon or watch the kettle bell swing video on YouTube.

I know it was a long read, but if you understood everything, I’m sure you got something out of it, if not my point, then at least a formula to calculate how many calories you burn swinging a kettle bell. According to our calculations, a 40-year-old man who weighs 75 kg and is 185 cm tall burns around 713 calories per hour by doing two-handed kettlebellswings.

Let our friend and kettle bell expert Taco Fleur guide you through the calorific maze in this detailed article. Many people want an answer to this question after transitioning from the good old cardio treadmill and entering the kettle bell world.

calories burn many kettlebell swings
(Source: kettlebellalexch.blogspot.com)

Before I go any further, please note that if you're after an article that will quickly give you some hocus-pocus answer, this is not it. So sit tight and read on if you really want to know the nitty-gritty about kettlebellswings and calories !

Secondly, the intensity at which you exercise plays a huge part in how many calories you burn. Because if you're swinging a 4 kilo kettle bell at low intensity you might as well stay parked on the sofa like Al Bundy and watch a re-run of Married With Children.

My third point is that the amount of weight you're swinging also plays a big role in how many calories you burn. Basal metabolic rate heroic effect of food daily activities (lifestyle) sex (male/female) age weight height build (skinny/average/athletic/obese/etc.)

Now that you know all that, allow me to be the bearer of bad news, calorie counting is not exact science, it's mostly based on guess work, and unless you're in a highly advanced and controlled environment, you're not going to get a 100% correct answer. You should know that the sum of your calorie burn consists of four components, namely, basal metabolic rate, heroic effect of food, lifestyle and MET — I'll cover this last one later.

On average your BMR accounts for 60-75% of daily calories burned, which is quite high, but here's the thing: the higher your lean body mass is — less fat — the more calories you burn at rest. You might think to yourself, I'll just take in fewer calories by going on a hunger strike, but this will lower your metabolic rate as well, therefore it's not a recommended option.

kettlebell calories training swing results benefits hour kettlebells per 1200 workout study kettle pdf fitness ace minute swings project burns
(Source: andrewglennart.com)

For long-term solutions, think about a healthy sustainable diet plus a good exercise regime. If you're as good as me at math, you've figured out that we have another 25–40% of calories to burn off after taking our BMR into account.

In other words, if you're leading a pretty inactive lifestyle and sit in front of the TV or computer all day, you can bet your sweet hippy on it that you're not expending more than you're consuming. Women : BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) — (4.7 x age in years)

Men : BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) — (6.8 x age in years) Women : BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) — (4.7 x age in years)

Men : BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) — (6.8 x age in years) This BMR calculation gives you an idea of what you would burn doing nothing but lying in bed for 24 hours.

Divide the above number by 24 and you have your hourly calorie burn while not lifting a finger. I've mentioned MET earlier on; it stands for Metabolic Equivalent of Task, which is a measurement value of energy expenditure for physical activities.

calorie burning swings kettlebell exercise
(Source: www.youtube.com)

But you might have noticed that this does not take into account all the factors I previously mentioned, in particular the intensity, resistance etc. What you should know is if you want maximum calorie burn you should look at building lean muscle mass, and work at the appropriate intensity level using the appropriate amount of resistance for the right duration of time.

Times the MET value for kettlebellswings, which is 9.8, that comes to 768 calories burned per hour. That's great, but if I only do 30 minutes of Tabatha, does that mean that's it, all that hard work only got me 384 calories burned?!

Whatever the number, I'm just glad that short intense workouts provide us with this benefit — less time spent, better results gained! If you want to calculate your total daily calorie needs then you need to multiple your BMR with one of the following lifestyle values that apply to you:

I understand why you should if you're a bodybuilder and enter competitions, but to me it gets too complicated if you want to apply calories for losing fat — you'll need to keep track of what you consume and apply the formula, or use online calculators to work out how to achieve a calorie deficit, which is too much work for me. If you train hard, you need to feed the body for recovery, you still don't need to count what you eat, you need to listen to how you feel and how you look.

If you want to know how you can burn the most calories while swinging a kettle bell, then I would recommend using a heavy (but safe) weight and performing an interval style routine utilizing fast explosive maximum effort swings for 10 to 14 minutes in duration, at intervals of 20 seconds work and 10 seconds rest. I know it was a long read, but if you understood everything, I'm sure you got something out of it, if not my point, then at least a formula to calculate how many calories you burn swinging a kettle bell.

kettlebell calories swings burn many
(Source: www.cavemantraining.com)

The reason that kettlebellswings are so helpful is that they are one of the most effective exercises for fat loss. Whether you are just starting or have been trying to lose weight for years, kettlebellswings can help you burn tons of calories.

A lot of people who are trying to lose weight often do not get very far because they do not understand how important it is to burn calories. So even if you are somebody who is not going to be concerned with injury, you still should consider incorporating this type of exercise into your daily routine.

There is a reason why the majority of people end up having problems during their workouts. The thing that makes kettlebellswings so effective for losing weight is that they involve a lot of movement.

Another thing that has a significant effect on how many calories you burn during a workout is the amount of weight that you lift. It doesn’t matter whether you lift a weight that is light or heavy.

So now that you know how many calories you are burning, you need to figure out how many of those are going to be coming from the kettlebellswings that you are doing. That does not mean that all the calories you are burning are coming from lifting weights.

fat burn kettlebell swings
(Source: gympanzie.com)

When they are recuperating, you have less stress on the muscles, which means less fat being burned off. There is also one more thing that you need to remember about kettlebellswings that will make a huge difference when you are doing your workouts.

Fair Khan is a Gym Trainer and owner of Fitness First gym, and he is passionate about Bodybuilding, talking about various kinds of fitness products, and guiding others to the treasures.

Sources
1 www.cavemantraining.com - https://www.cavemantraining.com/caveman-kettlebells/how-many-calories-do-you-burn-with-kettlebell-swings/
2 personaltrainers.london - https://personaltrainers.london/articles/many-calories-burn-kettlebell-swings/
3 rowdyfitness.co - https://rowdyfitness.co/how-many-calories-are-burned-by-kettlebell-swings/