How many calories do kettlebell swings burn?

Kettlebell swings burn about 20 calories per minute—400+ calories in 20 minutes. A 155 lb person doing continuous swings burns about 600 calories per hour. It's one of the highest calorie-burning strength exercises.

Is kettlebell training good for weight loss?

Kettlebell training is excellent for weight loss. It burns high calories during the workout, builds calorie-burning muscle, and creates EPOC (afterburn effect). The combination of cardio and strength maximizes fat loss.

How often should I do kettlebell workouts?

Do kettlebell training 3-4 times per week. Allow 48 hours between intense sessions. Beginners should start with 2 sessions weekly. The ballistic nature is demanding—quality matters more than quantity.

What weight kettlebell should I start with?

Women typically start with 8-12 kg (18-26 lbs); men with 12-16 kg (26-35 lbs). Master form with lighter weights before progressing. For swings, many progress to 16-24 kg (women) or 24-32 kg (men).

What muscles do kettlebells work?

Kettlebell swings primarily work glutes, hamstrings, core, and back. Get-ups work the entire body. Presses work shoulders and triceps. The hip-hinge movements build powerful posterior chain muscles.

All Exercises

strength

Calories Burned Kettlebell

Kettlebell training combines cardio and strength, burning 600-1200 calories per hour while building functional power. The ballistic movements—swings, snatches, cleans—challenge the entire body and cardiovascular system simultaneously.

~345 calories

per 30 min at 155 lbs

Calorie Calculator

Your Weight (lbs)

Duration (minutes)

Intensity

You will burn approximately

345 calories

Kettlebell for 30 minutes at 155 lbs

Calories Burned by Body Weight

Calories burned per 30 minutes of kettlebell at moderate intensity (MET 9.8)

Body Weight	Calories Burned
120 lbs (54 kg)	267 cal
140 lbs (64 kg)	311 cal
155 lbs (70 kg)Reference	345 cal
170 lbs (77 kg)	378 cal
185 lbs (84 kg)	411 cal
200 lbs (91 kg)	445 cal
220 lbs (100 kg)	489 cal