How Many Calories Do Kettlebell Swings Burn?

The fitness world has experienced tremendous changes. From better workout equipment, intense routines, and a suitable workout environment, fitness enthusiasts started attaining the results of their hard work. One of the workout equipment that saw a diverse change is kettlebells. Yet, how many calories do kettlebell swings burn?

A tremendous change in kettlebells led to the development of different workouts like the kettlebell swing. Over the years, the kettlebell swing has proved to be an effective workout routine, mainly because of the calories you lose with every workout.

How Many Calories Do Kettlebell Swings Burn?

A study published in the ACE FitnessMatters journal helped determine that a typical kettlebell workout can burn at least 400 calories in 20 minutes. This study involved 20 people of different ages between 29 to 46 years. The kettlebell workouts they performed were lifting exercises and kettlebell swings.

With every workout session, the participants had their heart rate, blood lactate, and oxygen consumption measured. The results determined that the average calories burnt were about 400 in a 20-minute kettlebell swing workout.

Silhouette of a person standing in their garage holding a kettlebell with one hand

However, several variables determine the number of calories you burn with the kettlebell swing workout, and they include:

  • Age
  • Build
  • Weight
  • Basal Metabolic Rate

How Many Calories Do 10 minutes of Kettlebells Burn?

Almost every fitness enthusiast swears by the kettlebell swing. The reason for this is because it works your abs, chest, core, and other parts of your body as well. The intensity of performing the kettlebell swing also helps in weight loss. Ten minutes of performing the kettlebell swing enable you to lose, on average, 200 calories.

How Many Calories Does a 15 Minute Kettlebell Workout Burn?

According to a study conducted by the American Council on Exercise, the average amount of time for you to lose weight with the kettlebell swing is 20 minutes. However, it is still quite possible to burn calories within 15 minutes. The average number of calories you can burn in such a period is 15 minutes.

How Many Calories do 30 Minutes of Kettlebells Burn?

On average, it takes 20 minutes to burn an average of 400 calories. This mathematically translates to 20 calories; thus, for a 30-minute kettlebell swing workout, you can burn an average of 600 calories. 

The great thing about the use of kettlebells is that you can use them anywhere. Kettlebells also challenge your core, legs, and arms.

What Do Kettlebell Swings Do For Your Body?

Kettlebell swings are slowly becoming a popular kettlebell workout because of its effectiveness. This exercise also helps in cardiovascular training, as it can quickly get your heart rate up. However, what makes it quite effective is the balance, speed, and power you need to perform this exercise.

This energy, in turn, enables the kettlebell swing to target different muscles, including your hamstrings, glutes, lats, hips, and shoulders. This workout also increases your aerobic capacity, your core strength, and helps improve your balance

How Many Kettlebell Swings Should I Do?

If you are a beginner, make sure you start with a set of 10 for two to three days. Also, include rests between each set, as this will help you manage the weight and intensity of the kettlebell. Once you learn proper form and technique, you can start doing kettlebell swings every day.

Is The Kettlebell Swing a Complete Workout?

Yes, the kettlebell swing is a complete workout. As mentioned earlier, kettlebell swings work different muscle groups within a short duration. This exercise also incorporates the intensity, energy, and balance required for most workouts. If you really want to test your balance, you can try swings on a vibration machine that doesn’t have handrails.

Woman trying to swing a kettlebell with both hands

This, in turn, gives you the same result as other complete body workouts. However, for you to experience all the benefits of this workout, it is essential to have the right kettlebell weight and know the proper technique.

For beginners, make sure you start with an eight to twelve-kilo kettlebell. This weight will help your body get accustomed to the size and the energy required for this exercise. Once you have the proper technique, you can slowly add on more kettlebell weight.

How Heavy Should a Kettlebell Be For Swings?

The kettlebell weight you should use for swings depends on your experience. If you are a beginner, start with eight to twelve kg size kettlebells. If you already have the experience using kettlebells, you can start with twelve to sixteen keg size kettlebells.

However, make sure as you increase the kettlebell weight to do it gradually. This will keep you from straining your muscles.


Unlike other exercises, kettlebell swings work your body in numerous ways. This is what makes it effective in burning calories. So, if you are looking for a workout that offers more than strong muscles, why not try the kettlebell swing.

Robert Lemus has been a natural competitor for 6 years, starting in Men’s Physique, then Bodybuilding, and then into Classic Physique. He is the Orange County Bodybuilding champion in 2016 for the Musclemania Organization. In 2018, he received his Pro Card with the Amateur Athletic Union (AAU) in Classic Physique.