"Every Minute - On the Minute" KB Challenge [burns 800 calories?!?]

Published: Mon, 02/08/21

If you’re looking for a workout that burns a massive amount of calories, kettlebells are hard to beat.

Don't believe me? Try this "Every Minute - On the Minute" - KB Challenge. It's NOT easy - but according to my calculations, if you can get through it, it should burn around 800 calories.

And if you love this it, stay tuned – registration for our 28-day Kettlebell EMOM Challenge opens tomorrow!

- Forest at KettlebellBasics.net

800 Calorie Kettlebell EMOM Workout

(Energy expenditure from this session is an ESTIMATE, based on the average 177 pound North American adult. Your results may vary.)

A) “Buy In” (start workout with this) (approx 100 calories burned):

- Run / walk 1 mile

B) EMOM (part 1) (approx 200 calories burned) – every minute, on the minute for 10 minutes, alternate between:

- 5 one arm KB press per side (recommended weight = 12k / 26 pounds for women; 20k / 44 pounds for men)
- 10 burpees

C) EMOM (part 2) (approx 200 calories burned) – every minute, on the minute for 10 minutes, alternate between:

- 20 kettlebell swings (recommended weight = 16k / 35 pounds for women; 24k / 53 pounds for men)
- 20 bodyweight squats

D) EMOM (part 2) (approx 200 calories burned) – every minute, on the minute for 10 minutes, alternate between:

- 5 one arm KB squat to press per side (recommended weight = 12k / 26 pounds for women; 20k / 44 pounds for men)
- 10 burpees

E) “Cash Out” (end workout with this) (approx 100 calories burned):

- Run / walk 1 mile