Both kettlebells and dumbbells can aid in toning, building muscle and burning fat. Yet the swinging motion that so many kettlebell exercises use helps incorporate heart-pumping cardio work. "Womens Health" magazine reports people burning 300 calories in just 20 minutes of kettlebell work. If you are looking to burn calories and strength train at the same time, kettlebells will give you the most bang for your buck in the shortest amount of time.
Dumbbell Pros and Cons
Dumbbells have been in gyms since they were founded, helping people get stronger and shape up. While they are a go-to in many fitness routines, they are somewhat limited in what they can do. Keep using dumbbells for things like flyes, chest presses, rows, bicep curls and tricep extensions. Use them for additional challenge in things like squats and lunges. Leave them on the rack though if you're looking to blast some major calories.
Kettlebell Pros and Cons
While the origination of kettlebells dates back to Russian times, they are a slightly recent phenomenon in gyms around the U.S. What looks like a medieval ball of iron can actually be the answer to your weight loss plateau or your desire for improved endurance. Kettlebells feature a lot of swinging motions, which immediately jacks up your heart rate and gets you burning calories, all while getting the benefits of strength training. A double arm swing, for instance, is similar to a squat but the swinging motion works your lower back, your core and your arms. Kettlebells incorporate more muscle groups into one exercise than dumbbells can, making them more time efficient and more likely to burn additional calories. However, kettlebells can cause injury if not used correctly.
Recommendation
To burn the most calories, use kettlebells for most of your strength-training workouts. They provide a total-body workout and can do everything that dumbbells can do. Since a kettlebell's weight isn't evenly distributed, your body has to work harder to stabilize the weight during even the most basic of moves. In addition to your regular strength training exercises like chest presses, rows and squats, add kettlebell-specific moves, such as overhead swings, front squats, windmills, getups and clean and presses.
Warning
Before you pick up a kettlebell, have a trainer or kettlebell-certified coach give you an introduction. If done incorrectly, kettlebells can cause serious injury, especially to your low back and shoulders. While the swinging motion of kettlebells looks like it's done through the arms and back, the power of it actually stems from your legs and hips.
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