Kettlebell swings are an excellent full body exercise that burns a significant amount of calories. But just how many calories does a single kettlebell swing burn? In this comprehensive guide, we’ll break down the calorie burn from kettlebell swings and provide tips on how to maximize fat loss.
The Calorie Burn of Kettlebell Swings
Let’s start by looking at the average calorie burn for a single kettlebell swing. The exact number will vary based on a few key factors:
- Your weight – Heavier individuals burn more calories per swing
- The weight of the kettlebell – Using a heavier kettlebell increases calorie burn
- Intensity – More forceful, explosive swings burn more calories
According to research, an average kettlebell swing burns around 0.6 calories per rep. However, this can range between 0.3 – 1 calorie or more depending on the factors above.
So for a 180 pound person doing 10 swings with a 20 pound kettlebell, the estimated calorie burn would be:
- 0.6 calories x 10 reps = 6 calories
Now let’s take a closer look at how your weight, kettlebell weight, and intensity affect calorie burn.
Impact of Body Weight
The more you weigh, the more calories you’ll burn per swing. This is because there is more resistance for each muscle to overcome during the swing.
Here is an estimate of the calorie burn per swing based on body weight:
| Body Weight | Calories Per Swing |
|---|---|
| 120 lbs | 0.3 – 0.5 |
| 150 lbs | 0.4 – 0.6 |
| 180 lbs | 0.5 – 0.8 |
| 210 lbs | 0.6 – 1.0 |
As shown, a 180 lb person will burn around 0.5 – 0.8 calories per swing, while a 210 lb person will burn 0.6 – 1 calorie per swing.
Impact of Kettlebell Weight
Using a heavier kettlebell also increases calorie burn because your muscles have to work harder to move the added resistance. Generally, increasing the kettlebell weight by 10 lbs boosts calorie burn by around 0.1 calories per swing.
Here’s an estimate of the calorie burn per swing with different kettlebell weights:
| Kettlebell Weight | Calories Per Swing |
|---|---|
| 15 lbs | 0.4 – 0.6 |
| 20 lbs | 0.5 – 0.8 |
| 25 lbs | 0.6 – 0.9 |
| 30 lbs | 0.7 – 1.0 |
While using a heavier kettlebell burns more calories per rep, it’s important to choose an appropriate weight you can safely handle and maintain proper form.
Impact of Swing Intensity
The intensity and power you put into each swing also affects calorie burn. More forceful, explosive swings where you fully extend your hips and knees at the top will burn more calories than slow, gently swings.
Here’s a rough estimate for how swing intensity impacts calorie burn:
| Intensity | Calories Per Swing |
|---|---|
| Low | 0.3 – 0.5 |
| Moderate | 0.5 – 0.7 |
| High | 0.7 – 1.0+ |
To get the most out of each swing, use your hips to generate force and fully extend your body at the top with proper form.
Total Calorie Burn for Kettlebell Workouts
Now that we know the average calories per swing, let’s estimate the total calorie burn from kettlebell workouts.
A typical kettlebell workout includes 3-5 sets of 10-20 reps which equals 30-100 total swings. Using our average of 0.6 calories per swing, here’s the estimated calorie burn for workout lengths of 100, 200, 300, and 500 swings:
| Total Swings | Estimated Calories Burned |
|---|---|
| 100 | 60 |
| 200 | 120 |
| 300 | 180 |
| 500 | 300 |
So in a more intense 500 swing kettlebell workout, you can expect to burn around 300 calories. This number can go even higher with heavier kettlebells, greater intensity, and more total reps.
Benefits for Fat Loss
Due to the large muscles worked and high calorie burn, kettlebell swings are extremely effective for fat loss. Swings engage your posterior chain muscles including the hamstrings, glutes, back, core, and shoulders.
Working these large muscle groups burns calories during your workout and also for hours after your training session due to a phenomenon known as excess post-exercise oxygen consumption (EPOC). EPOC causes your metabolism to remain elevated after an intense workout.
Plus, compound exercises like kettlebell swings burn more calories than isolation moves that only work one muscle at a time. So you’re getting more bang for your buck by doing a swing rather than a bicep curl, for example.
Sample Kettlebell Fat Loss Workout
Here is a kettlebell workout example focused on maximizing calorie burn:
- 5 sets of 10 one-arm swings per side – approx. 150 total swings = 90 calories
- 4 sets of 15 goblet squats – compound lower body exercise = 80 calories
- 3 sets of 12 kettlebell sumo deadlift – major calorie burn = 70 calories
- 5 sets of 20 two-hand swings – 200 swings = 120 calories
Total: 360 calories
This high-intensity kettlebell workout burns over 350 calories in 30 minutes or less. Maintain this type of calorie-torching workout routine along with a healthy diet, and the pounds will start melting off!
How to Maximize Calorie and Fat Burn
Here are some tips to get the most out of your kettlebell swing workouts for fat loss results:
- Use heavier kettlebells but with proper form – Increase KB weight gradually as you build strength
- Add in other compound lifts like squats, rows, presses
- Take shorter rest periods between sets
- Include full body dynamic warm-ups
- Increase workout frequency to 4-5 days per week
- Maintain high intensity and continuous motion
- Do circuit training with minimal rest between exercises
Combining heavy kettlebell swings with other total body moves at a fast pace will give you an incredibly effective calorie-burning workout in a short time.
Swing Form Tips
Proper form is crucial when performing kettlebell swings not only for safety but also to get the most out of each rep. Here are some key tips:
- Hinge at the hips push your butt back keeping a neutral spine
- Generate power from your hips and glutes not your arms
- Tighten your core and brace your abs
- Pull the kettlebell back between your legs keeping arms straight
- Explode forward driving through your heels
- Extend your hips and knees fully at the top
- Control the descent back down keeping the KB close
- Focus on smooth, powerful motions
Maintaining proper alignment, generating force from your posterior chain, and controlling each rep will allow you to burn more calories and build functional strength.
Sample Kettlebell Swing Workouts
Here are 3 kettlebell swing workouts with different goals you can incorporate into your routine:
Strength Building Kettlebell Swing Workout
- 5 sets x 6 reps per side single-arm swing
- 4 sets x 10 reps alternate reverse lunge + overhead press
- 3 sets x 12reps goblet squat
- 5 sets x 5 reps single-arm row each side
This lower rep, heavier kettlebell workout builds strength while still burning calories.
Beginner Kettlebell Swing Workout
- 3 sets x 10 reps two-hand swing
- 3 sets x 12 reverse lunge each leg
- 2 sets x max reps front plank
- 2 sets x 15 reps bicep curl
This simple workout helps beginners learn the swing movement pattern while working their full body.
High Intensity Kettlebell Swing Workout
- 5 sets x 25 reps two-hand swing
- AMRAP 5 burpees + 5 swings for 10 minutes
- 5 sets x 20 mountain climbers
- 500m row
- 3 sets max reps kettlebell slam
This fast-paced workout combines swings with other high-intensity exercises for maximum calorie and fat burn.
Sample Kettlebell Swing Warm-Up
It’s important to warm up before starting any intense kettlebell workout. Here is a sample 5 minute warm-up you can do before your kettlebell swings:
- 30 seconds jumping jacks
- 15 reps bodyweight squats
- 10 reps push-ups
- 20 second high knees
- 10 reps lateral band walks
- 5 reps hip bridges
- 10 reps seated hamstring stretch
This dynamic warm-up raises your body temperature, gets blood flowing to your muscles, and prepares your body for the workout ahead.
Sample Kettlebell Swing Cool-Down
It’s just as important to cool-down and stretch after an intense kettlebell workout. Here is a sample routine:
- 90 seconds light kettlebell swings to reduce lactic acid
- 30 seconds wall sit
- 20 seconds quad stretch each leg
- 20 seconds chest opener stretch
- 20 seconds lateral neck stretches
- 10 reps cat-cow stretch
Make sure to incorporate a proper cool-down to reduce muscle soreness and injury risk.
Conclusion
Kettlebell swings are an extremely effective exercise for burning calories and fat. While exact calorie burn depends on your weight, swing intensity, and other factors, you can expect to burn around 300 calories in a standard 500 swing workout.
By using heavy weights, maintaining proper form, and incorporating other compound lifts into your routine, kettlebell swings are one of the best full-body exercises for weight loss and strength building.
