Do Kettlebells Burn Fat?

Kettlebells date back hundreds of years, and were first used in Russia to build strength, power and flexibility. The kettlebell is a type of cast iron free weight that resembles a cannonball with a curved handle mounted to the top. Because you can move them around in multiple positions, kettlebells are valuable tools when it comes to fat loss.

Caloric Expenditure

To burn fat and lose weight, you need to do cardiovascular, or aerobic, exercise. This is performed in a repetitive motion for an extended period of time. Kettlebell training exercises, like the snatch and swing, cause you to move the kettlebell in a repetitive motion, which in turn raises your heart rate and causes you to burn fat. In a study commissioned by the American Council on Exercise, subjects burned more than 20 calories per minute during a 20-minute snatch workout. Researchers noted that cross country skiing uphill at a fast pace is the only other form of exercise that compares to this caloric expenditure.

Interval Workout

The key to burning fat with kettlebells is to exercise with an interval format. This is simply alternating back and forth between work and rest. For example, perform 30 seconds of swings at a fast pace, then rest for 30 seconds. Continue this pattern for the entire workout. Due to the intensity, you can achieve positive results in 30 minutes or less. Not only does interval training cause you to burn a high number of calories while you do it, but you feel this effect long after you are finished training. This is called excess post-exercise oxygen consumption.

Proper Form

Executing proper form is critical when it comes to kettlebell training. If you make the slightest wrong move, you risk hurting your back and you will not be able to burn any calories. With each exercise, focus on keeping your hand or hands tight on the handle of the bell and forcefully contract your abs to keep your spine stable. In the two-arm swing, for example, begin with your feet spaced wide apart and toes facing forward. The kettlebell should be parked on the floor about an arm's reach in front of you at this point. Slowly bend down and grasp the handle with both hands. Lift the bell from the floor and let it swing between your legs. Quickly swing it out in front of your body to about chest height and contract your abs forcefully. Let the bell swing back between your legs and slightly bend your knees. Alternate back and forth in a smooth and steady motion.

Muscle and Metabolism

In addition to raising your heart rate rapidly, kettlebells also cause you to gain muscle. Instead of just doing the snatch and swing, you can do a number of other exercises that focus more on muscle building, such as front squats, shoulder presses, renegade rows and deadlifts. Whenever you add muscle to your body, your resting metabolic rate increases. This, in turn, helps you burn more fat when you're sitting on the couch reading the paper. According to the University of Michigan Health System, 3 lbs. of added muscle has the potential to burn more than 630 extra calories a week.