Rock The Bells

March 30, 2011 |  by  |  Fitness

According to the ACE (The American Council on Exercise), one of the oldest and most respected fitness research and certifying bodies in the United Sates, people that did 20-minute kettlebell workouts torched almost 300 calories—and that’s just for starters! When you factor in the muscle-sculpting impact (the calories burned after you exercise as your body repairs its muscle fibers), the total expenditure could increase by up to 50 percent. 

Kettlebells also make traditional dumbbell moves more challenging. Their weight isn’t evenly distributed, so your stabilizer muscles have to work harder. Add definition to your shoulders and back; tone your butt, core, and arms; and shed a few dress sizes using kettlebell workouts!

According to research by the ACE…

“…they were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is crosscountry skiing up hill at a fast pace.” – Dr. John Porcari

That’s an average of 1200 calories per hour!  And that doesn’t even include the afterburn! Again, I’ve heard about the intensity of kettlebell workouts, but had no idea that people were burning calories like that!  Check out this extensive article on kettlebell research.( January/February 2010 ACE Matters).

Researchers credit the brisk calorie burning to the fact that the kettlebell snatch workout is a total-body movement that is also done very quickly due to the interval-training format. “We knew it would be extremely intense,” says Schnettler. “It’s a quick workout, and you do get a big bang for your buck in a very short amount of time.”

Check out the table below. (See the whole study here).

And for more…check out the video on kettlebell swings below:

Anyone up for the challenge? Anyone every done kettlebell workouts? Tell us what you did and how you did. What were your results? It is most definitely at the top of my workout list and I will be sure to post my results!

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About the author

Mother of three, Athlete & Business Woman. Lover of clean lines in everything from furniture to web design and future yogi and vegetarian in the making!
Currently enjoying the journey from "mother of three body" back to pre-pregnancy fit! No more sugar, fast food or late night binges.



1 Comment


  1. Good grief. It must be for real. Look how chopped up Lance is!

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