According to study done by the American Council on Exercise, a kettlebell workout can burn 20.2 calories per minute.

That’s over 1,200 calories per hour!

Researchers say that’s equivalent to running a six-minute mile, or cross-country skiing uphill at a fast pace.

Compare this to an hour of standard weight training, which burns between 180 and 266 calories, and you’re on to a winner.

If you’re looking for a workout that burns a huge amount of calories, check out today’s 800 Calorie Kettlebell EMOM Workout.

And if you want more workouts like this, check out our upcoming 28-day KB EMOM Challenge 2.0 -> 28-day KB EMOM Challenge 3.0 -starts Monday, Feb 15th 

(Calorie burn is an ESTIMATE, and is based on the average 177 pound North American adult. Your results may vary.)

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800 Calorie Kettlebell EMOM Workout

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

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If you’re looking for a kettlebell workout that burns the most calories, give this one a try.

And if you want more workouts like this, check out our upcoming 28-day KB EMOM Challenge 2.0 -> 28-day KB EMOM Challenge 3.0 -starts Monday, Feb 15th 

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
KettlebellBasics.net

PS – REMINDER – you can’t out-train a bad diet. However, you may be frustrated, confused, or misinformed when it comes to exactly what to eat and when to eat it to reach your goals. When you sign up for the 28-day KB EMOM Challenge, we’ll work to help you get your nutrition dialed in too, so that you can FINALLY reach your goals, and STAY there. Details here -> 28-day KB EMOM Challenge 3.0 -starts Monday, Feb 15th 

PPS – Here is a link to the study that showed kettlebell training burned 20.1 calories per minute -> https://www.acefitness.org/getfit/studies/kettlebells012010.pdf