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How Quickly Can You Lose Weight With Kettlebells?
How quickly can you lose weight with kettlebells? Is it even a possibility?
When trying to lose weight quickly, people often try it all — running, biking, cardio, and weightlifting being the usual choices.
But, sometimes a more varied, high-intensity, weights-based method works best.
That is where kettlebells really come into play.
This simple piece of equipment — no fooling with cables, adjustable handles, or pegs — is very effective for weight loss.
Let’s examine why kettlebells are so beneficial and attempt to understand the value in implementation.
The Function of Kettlebells
Kettlebells Are Great When Used for Their Natural Resistance
Any heavy object that interacts with your body will provide resistance.
Remember, your body overcomes challenges and burns calories when moving weights (or furniture, groceries, etc.).
Having a kettlebell that’s the right size and weight will generate the resistance you need to burn calories quickly.
Our highly-rated Dark Iron Fitness Genuine Leather Weightlifting Belt will help you maintain good form and protect your back.
You should never perform high intensity movements without some sort of protection.
Kettlebells Generate “Plyometric” Response
Furthermore, kettlebells generate a “plyometric” response: the dynamic response of the body when it is unbalanced.
Many kettlebell activities require you to be off balance.
With that in mind, some of these movements include:
- Kettlebell Swings
- Turkish Get Up
- Shot Put or Kettlebell Overhead Press
These styles of training can contribute to a leaner body.
The main muscle groups strengthened with the kettlebell swing are hamstrings, glutes, quads and abs.
Related: How Kettlebells Help You Lose Weight
Kettlebells Give You a Functional Workout
Working out with a kettlebell gives you what fitness pros call a “functional” workout.
Muscles are worked similarly to everyday activities like: lifting a child, stowing luggage, or hoisting a gallon of milk.
Another example how using kettlebells can make life a bit easier in other, unexpected ways!
It’s important to start your program with the correct kettlebell weight.
Try a few sizes until you find the one that works best for you.
Experiment with different kettlebell exercises and create a good fitness routine that will burn off those pounds.
Related: Easy Kettlebell Exercises
As with any exercise plan, how quickly you lose weight with a kettlebell workout will vary depending on various factors.
It is possible with kettlebells that you may see results faster than you would with other lower-intensity forms of training.
If you work hard enough, you can lose weight with a kettlebell program.
Related: 22 Kettlebell Exercises
Kettlebells As a Weight Loss Catalyst
How Quickly Can You Lose Weight with Kettlebells?
In order to lose weight, the amount of calories taken in must be lower than those going out.
With than in mind, to lose 1 pound you need a calorie deficit of 3,500.
Fitness consultant, Kelly Marshall, stated a 60-minute kettlebell workout would burn anywhere between 450 to 600 calories.
How quickly you lose weight will depend on the frequency and intensity of your kettlebell routine.
Essentially, you’d need to work with kettlebells for roughly three hours a week to lose half a pound.
Other experts say that training with kettlebells may actually burn even more calories.
One study found that 20 minutes of continuous kettlebell training was comparable to running at six-minute mile pace.
Trainer Jennifer Cohen adds that you can expect to burn 200 calories in 10 minutes.
In comparison, a half-hour session could burn up to 600 calories.
Of course, your diet will greatly affect any weight loss program you decide to try.
Even though kettlebells help burn calories, nothing will change without dietary adjustments.
Take your training seriously with our highly-rated Dark Iron Fitness Genuine Leather Weightlifting Belt.
If taking your training to the maximum is your goal, then make sure it’s done safe and properly.
Other Activities vs. Kettlebell Training
Normal weight or resistance training burns about 350-450 calories per hour. (5.8-7.5 cals/minute)
Running burns about 300-400 calories per HALF hour. (10-3 cals/minute)
Kettlebell training can burn 20 calories/minute, approximately. That’s 400 calories in a 20 minute workout.
So, how quickly can you lose weight with kettlebells? In comparison to many other options, very quick!
How Quickly Can You Lose Weight With Kettlebells? — The EPOC Argument
“Excessive Post-Exercise Oxygen Consumption,” refers to the calories you burn after training due to an increase in your metabolism.
This after affect is pretty noticeable after a kettlebell workout.
For some, 400 calories burned in 40 minutes may not sound impressive.
Those 400 calories aren’t included in the EPOC, or after-burn effect, of kettlebells.
Kettlebell training creates an after-burn effect for up to 24 hours after exercise, explains Beth Cordey of KettleGirls.co.uk.
Those new to training may see slower results with kettlebells than if you were to do traditional cardiovascular exercises.
Kettlebell Training Builds Muscle
Even though you are burning calories and fat, you are also adding muscle mass at the same time.
This is both a pro and a con when you are trying to lose weight.
Excess muscle mass will increase your weight, but this muscle will boost your fat burning.
If you’re new to kettlebells, or eating more calories than you should, muscle mass weight gain is inevitable.
You’ll look leaner, fitter, and more toned even if your scale tells you otherwise.
Training is Low Impact, So How Quickly Can You Lose Weight With Kettlebells?
Unlike traditional weight loss options, such as running, kettlebell training is a low-impact exercise.
You don’t have to worry about shock to the joints or soft tissue deterioration associated with high impact.
Kettlebell exercises keep your body burning more calories, up to 30 hours after your workout.
With steady-state running, calories are burned only during the time that you remain active.
A big part of your weight loss will depend on your schedule.
Experts recommend training every other day, or several times a week.
You have to put the training time in with kettlebells to see quick results.
How Quickly Can You Lose Weight With Kettlebells?
Weight bearing exercises increase bone density and make the muscles in the body stronger.
This is important for people of all ages, sizes, and fitness levels.
Our Dark Iron Fitness Genuine Leather Weightlifting Belt supports you so that you can reach your goals.
It’s hard to be exact as to how quickly you’ll lose weight with kettlebell training; it’s really up to you.
So, train hard and eat a low-calorie diet.
You can lose 1 to 2 pounds per week — possibly more in the first two to three weeks.
To review: simple movements, affordability and portability make kettlebells a great option to lose weight.
Likewise, they are a great option to lose weight in a healthy and steady manner.
Always be realistic with your goals, efforts and expectations.
In short, the end results will always reflect the dedication put in at the beginning.