Kettlebell training is becoming increasingly popular among fitness enthusiasts due to its numerous health benefits. The workout involves lifting a cannonball-shaped weight with a handle attached, providing a full-body workout that can help to build strength, improve endurance, and burn fat. Kettlebell swings are one of the most popular exercises in this training, but how many calories does 100 kettlebell swings burn? This article will explore the answer to this question and provide some additional information about kettlebell training.

What is Kettlebell Swing?

Kettlebell swings involve swinging the kettlebell between the legs and then out in front of the body, using the momentum generated to lift the weight up to shoulder height. This movement works the muscles in the legs, hips, back, and shoulders, making it a full-body exercise. Kettlebell swings are also known as cardio and strength training exercises, making them a great option for anyone looking to improve their fitness levels.

What does kettlebells training look like?

A characteristic of kettlebell training is that it involves multiple muscles working at the same time. Most often, it consists of series of several minutes in which the same movement is repeated many times. The versatility of kettlebell exercises has led some to classify them more as general training than traditional weightlifting.

The basic movement in kettlebells training is the swing in various variations. The most popular is the Russian swing: the weight is held in front of the body with both hands and then moved by swinging it – first between the legs, then higher and higher until it reaches chest height. The American Swing involves lifting the kettlebell to forehead height. The kettlebell can also be swung with one hand, tossed or lifted and lowered like a normal weight.

4KG, 6KG. 8KG, 12KG, 16KG and 20KG Kettlebell
4KG, 6KG. 8KG, 12KG, 16KG and 20KG Kettlebell

The Phoenix Fitness Kettlebell range offers weights from 4KG to 20KG, providing versatile options for both beginners and seasoned athletes. These heavy-duty kettlebells are ideal for a wide array of exercises, including strength training, cardio, and bodybuilding. Suitable for both home and gym use, they are designed to enhance your fitness regimen by focusing on building strength and boosting cardiovascular health. Ideal for those committed to achieving comprehensive fitness goals, from weight lifting to full-body workouts.

How Many Calories Do 100 Kettlebell Swings Burn?

According to a study by the American Council on Exercise (ACE), kettlebell swings can burn up to 20 calories per minute. This means that doing 100 kettlebell swings in ten minutes can burn up to 200 calories. However, the number of calories burned will depend on factors such as age, weight, and fitness level. For example, a person who weighs 150 pounds and does 100 kettlebell swings in ten minutes can burn up to 231 calories on average.

Other Benefits of Kettlebell Training

Aside from burning calories, kettlebell training offers several other benefits. One of the most significant advantages is that it can improve overall fitness levels by targeting multiple muscle groups simultaneously. In addition to this, kettlebell training can also help to increase muscle strength, improve posture, and reduce the risk of injury. By incorporating kettlebell swings into a regular fitness routine, individuals can improve their cardiovascular health, build lean muscle mass, and lose weight.

How to Perform Kettlebell Swings Safely

Performing kettlebell swings can be dangerous if not done correctly. Here are some tips on how to perform kettlebell swings safely:

Tips for Safe Kettlebell Swings
Start with a light weight and focus on proper form before increasing the weight.
Stand with your feet shoulder-width apart and keep your knees slightly bent.
Hold the kettlebell handle with both hands and swing it back between your legs, keeping your arms straight.
As you swing the kettlebell forward, thrust your hips forward and engage your core muscles to lift the weight.
Keep your arms straight and use the momentum generated by your hips and legs to lift the weight up to shoulder height.
Lower the kettlebell back down between your legs and repeat the exercise for the desired number of reps.


Kettlebell swings are an effective full-body exercise that can help to burn calories, increase strength, and improve overall fitness levels. Performing 100 kettlebell swings in ten minutes can burn up to 200 calories, making it a great option for anyone looking to lose weight. However, it’s essential to perform kettlebell swings safely to avoid injury and achieve the best results. By incorporating kettlebell swings into a regular fitness routine, individuals can build lean muscle mass, increase cardiovascular health, and improve their overall well-being.