How Long Does It Take To Lose Weight With A Kettlebell?

If you are looking to maximize your weight-loss results with a time-efficient workout, give kettlebells a chance. Kettlebells have been around for centuries first developed by Russian bodybuilders making an appearance in the early 1700s. Recently gaining popularity for their ability to blast calories while strengthening muscles. Kettlebells can burn about 400 calories in 20 minutes, according to the American Council on Exercise, that is the caloric equivalent to running at a six-minute mile pace.

Why Kettlebells

By incorporating kettlebell exercises into your workout routine you can build strength, power and blast fat. Performing kettlebell workouts can provide you with results in a time-efficient manner due to the fact that you will be working multiple muscles at once. According to the American Council on Exercise, "It's a quick workout, and you do get a big bang for your buck in a very short amount of time." Of course you will still need to put in the time, dedication and effort.

Research

Working out consistently with kettlebells can sculpt your body in a short amount of time. According to Michele Olson, Ph.D., research director of the Human Performance Laboratory at Alabama's Auburn University at Montgomery. Her study suggests that since the weight of a kettlebell's mass is located below the handle it allows you to burn 60 percent more calories than weightlifting and just as many calories as an hour on the treadmill.

In a study compiled by the American Council on Exercise, subjects performed a five-minute kettlebell VO2max snatch test to establish a baseline of their specific kettlebell fitness. During this test, the subjects depending on their gender, body weight, fitness level and experience level used either a 12-, 16-, or 20-kg kettlebell. Subjects estimated oxygen consumption and blood lactate were also measured. The results proved that on average, aerobically and anaerobically, each subject burned at least 20.2 calories a minute. Therefore, 412 calories were blasted away every 20 minutes. That is the caloric equivalent to running at a six-minute mile pace or cross-country skiing uphill at a fast pace.

Benefits

When burning 412 calories every 20 minutes, weight loss can be accomplished at a fast rate when performed regularly. Your calorie burn is at a high when incorporating kettlebells into your workout routine because you are using multiple muscle groups at once, which forces your muscles to work harder to stabilize your body and control the movement of the kettlebell. With a kettlebell routine, you can tone your entire body and lose inches, as this type of workout can offer a unique challenge for your body in a short period of time, providing you with quality results in weight loss. Beyond maximizing your weight-loss results, "a kettlebell workout revs metabolism, strengthens bones, improves posture, increases energy and boosts mood," according to Olson.

The Game Plan

It is always a good idea to check with your physician before starting any new workout routine, especially if you are overweight, new to exercising or returning back after a long hiatus. The beauty of a routine that uses only kettlebells is that you can perform the workout anywhere and anytime. All you need is a kettlebell, preferably a couple different sizes to accommodate different exercises: a lighter kettlebell necessary for exercises incorporating smaller muscle groups and a heavier kettlebell for larger muscle groups. Then, with help from a fitness and health professional, create a program that consists of kettlebell swings, Turkish half get-ups, deadlifts, lunges, squats, pushups, rows and planks. Focus on exercises that have you working multiple muscles groups at once to keep those calories burning. Also, try not to rest in between exercises, as the short rest period will bring a cardiovascular component to your strength-training, calorie-blasting routine. Choose eight to 10 exercises. Complete six to 15 repetitions depending on your goals. Then focus on finishing two to three sets.