To reach the whopping 1212 calorie burn per hour says flynn youd have to work your way up to completing 250 to 300 swings using a kettlebell thats between 20 and 35 pounds. The kettlebell swing we do today is a variation of the traditional russian kettlebell swing which is shorterbut its still just as awesome as it was hundreds of years ago.
Why Kettlebell Swings Are Better Than Running Jake Dermer
You can get kettlebells for fairly cheap at nearly any sporting goods store but not all kettlebells are created equal.
50 kettlebell swings calories. I think its fair to say that performing light to moderate weight kettlebell swings for 15 minutes burns roughly the same amount of calories as a 40 minute jog. However there seems to be one physical activity thats an exception to the rule. It seems that kettlebells used in a particular way at least can burn an amazing 400 calories in just 20 minutes.
No when it comes to burning fat youre far better off restricting your eating. Therefore if it takes you five minutes to do 50 swings at 10 swings per minute youd burn around 100 calories in that time. Researchers say thats equivalent to running a six minute mile or cross country skiing uphill at a fast pace.
And even more surprising an american council on exercise ace study found that the average person can burn 400 calories in just 20 minutes with a kettlebell. Minute for minute kettlebell swings burn more calories but obviously you cannot swing for as long as you can run. For training styles you could be swinging a heavy 90 1rm kettlebell for strength 2 reps per minute.
The met value of an exercise is what you multiply your hourly bmr by so if your daily bmr is 2400 calories. The double arm kettlebell swing has been assigned a value of 98. The kettlebell swing is a full body exercise that targets over 600 muscles in the body.
As the swing uses so many muscles it also burns a lot of calories as well as raising the heart rate quickly making it very cardiovascular. But if youve been following along you know as well as i do that this is just a number that doesnt apply to all cases. That gap widens when you make the kettlebell swings heavy though.
Thats an amazing 20 calories a minute or the equivalent of running a six minute mile. You can be swinging a bell for 20 seconds on and 10 seconds off. You can be swinging a medium weight 60 1rm for endurance as many reps for as long as possible.
The kettlebell swing exercise kettlebell swing two hands. The results showed that the average participant burned about 20 calories per minute during the kettlebell workout which equates to 400 calories during a typical 20 minute kettlebell workout.
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