Incinerate Body Fat and Get Fit with One Simple Tool

Burn 1200 Calories using a KettlebellVery few people enjoy regularly spending hours every week sweating and straining to burn enough calories to maintain a healthy weight. Worse – it can take hours of joint-straining effort to burn enough calories to make a dent in your weight loss goals.

Does this mean that exercise isn’t useful? Not necessarily.

Keep reading to find out why exercising for weight loss can be so challenging and a popular, old-time fitness tool that makes burning massive amounts of calories a breeze.

How Much Work to Burn 1000 Calories?

Let’s take a look at how long you need to perform common exercises to burn 1000 calories:

  • A 155 lb person will need to run 8 miles in one hour
  • You’ll need to use a Stairmaster for about 1 ½ hours at a moderate pace
  • Swimming laps will burn 1000 calories every 2 hours
  • Riding your bike at about 12 mph will do the job – after 1 ½ to 2 hours

These activities have certain things in common; the need for relatively expensive equipment, lots of space, a gym membership or lots of time.

For most working people; fitting in the time to regularly burn enough calories to lose weight is all but impossible. We’re not even considering the time it takes to commute from work to gym and back home!

What if I told you that there is a simple fitness tool that:

  • Takes up almost no space in your home
  • Is comparatively inexpensive to purchase
  • Can burn approximately 1200 calories per hour

And you can use to perform one simple movement that has the same fitness benefit as running 6-minute miles?

Almost Too Good to Be True

Burn1200 Calories using a KettlebellThe tool I’m talking about is the Kettlebell, of course. This cannonball with a handle has enjoyed a resurgence in popularity over the last 15 years.


Because it works. Although the tales of how Kettlebell exercises have transformed people’s health and appearance were initially anecdotal – years of scientific research have provided robust data about the extraordinary effectiveness and joint-safe nature of this centuries old training method.

Let’s Start With the ACE Kettlebell Study

The American Council on Exercise enlisted the help of research experts at the University of Wisconsin, La Crosse Exercise and Health Program to analyze the energy expenditure and training intensity of kettlebell workouts.

The research team was led by John Porcari, Ph.D., and Chad Schnettler, M.S., who recruited 10 male and female volunteers between 29 and 46 years of age. All the volunteers were experienced kettlebell users.

Two basic kettlebell movements were used; the kettlebell swing (moving the weight in a swinging motion between the legs and up to chest height) and the kettlebell snatch (similar to the swing but the weight is moved to a short stop overhead).

The results of this study were nothing short of incredible.

During a 20-minute kettlebell workout, calorie burn averaged 272 calories, even ignoring the additional calorie burn due to the anaerobic effort involved. The researchers estimated that the study participants were burning 13.6 calories per minute aerobically.

But they also measured blood lactate levels and discovered that anaerobically they were burning another 6 ½ calories per minute!

The volunteers were burning roughly 20.2 calories per minute; which the researchers considered off the charts. 20.2 calories per minute is equivalent to running at a 6-minute mile pace.

According to the ACE kettlebell study: The only other thing that burns calories at that rate is cross-country skiing – uphill – at a fast pace. The intense calorie burning effect is credited to the whole body nature of kettlebell training and that it’s done rapidly in an interval training format.

The researchers conclude by stating that kettlebell training provides an incredible “bang for your buck” in calories burned over a short period of time.

Kettlebells Are Low-Impact and Joint Safe

Burn 1200 Calories using a KettlebelllDue to the smooth, circular movement patterns of kettlebell exercises; using them is safe for your joints and, when done correctly, have a much lower incidence of injury than conventional resistance or aerobic training.

According to this study published in the Journal of Strength & Conditioning Research in 2012; kettlebell training exposes your joints to almost no excess strain and even demonstrated a salutary effect on joint health. In other words – kettlebell training doesn’t just help you avoid joint injuries related to exercise but even helped heal previously existing joint issues!

Functional Training for Real-World Fitness

Due to the whole-body nature of kettlebell movements, and the mental focus these exercises require; you’ll enjoy improvements in a plethora of daily activities.

While exercises like bench presses and squats increase your strength one-dimensionally (you get better at benching at squatting movements and not much else), kettlebell training will translate into:

  • Being able to carry more grocery bags farther and with greater ease
  • Easily sprinting after your children in the park
  • Making sudden awkward movements without risking your back or knees
  • Greater strength and agility in most natural, everyday movements

Unlike exercises that train a small number of muscles repetitively; kettlebells require that you learn how to use your entire body synergistically (all parts working together) for the sort of training that prepares you for the challenges that you’ll actually be confronted with in life.

Boredom Killing Variety

Burn up to 1200 Calories Using a KettlebellWhat do the following activities have in common?

  • Running
  • Biking
  • Swimming
  • Weight-training

If you said: Endless repetition – you win the prize!

There is only so much variation in most resistance or cardio training programs. Unless you’re a dedicated competitor; you’ll lose interest and exercise will become another chore, a chore you’ll start skipping eventually.

As a skill based, whole body training method that burns an obscene number of calories in a short time: kettlebells offer an almost endless variety of movements that you can enjoy just about anywhere you have enough room to stand or lie down.

You can do kettlebells:

  • In the park
  • On the beach
  • In front of the TV
  • On your porch

You get the idea. It fits easily in your trunk, closet, corner or under your bed. Easily change how and where you train for a needed change of pace.

Why Wait?

While this article was just an introduction to the benefits of kettlebell training for fitness and weight loss; a quick online search will reveal thousands of videos and articles that will teach you the basic movements and training methods that you can use.

Kettlebells can be bought for around a dollar per pound online from big box retailers ( a good starting weight is 35 lbs for men or 25 lbs for women).

Instead of blowing your knees and hips out with all-out sprints – you could be reaping the benefits of running without the risks (kettlebell swings).

If you want a safe and effective exercise program to turbocharge your weight loss/maintenance efforts; kettlebells could be your “magic bullet” to achieving your health goals!


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Heath Marshall

Hi, name's Heath. I enjoy photographing things, and being active. Biking and Hiking are some hobbies. Along with constantly learning about new ways to stay fit and eat better.

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