I get asked about how many calories do you burn in a kettlebell class quite frequently and it depends on a few factors. Depending on your weight and how hard you are pushing can increase the number of calories burned in a single session. That said, let's look at a few other things.
What is a Kettlebell Class?
Every coach does classes a little differently. My in-person kettlebell classes tend to focus on proper form and functional moves, over specific kettlebell techniques and sport-style training where we are hitting and setting personal goals or personal reps in an allotted amount of time.
Local classes I tend to follow a format of around 45 minutes which gives us time for a mobility session in the beginning, 2 circuits, a core finisher, and a quick cool down.
How Many Kettlebells Do I Need for a Class?
There are ways to burn more calories during a kettlebell class by utilizing heavy weights or by getting into double kettlebell work. Typically, you only need a single kettlebell for a kettlebell class.
If you have access to multiple bells, I like to go lighter for overhead and upper body exercises and tend to go heavier for full and lower body exercises. Especially kettlebell swings! Going too light on a kettlebell swing can end up causing more harm than good.
You can learn more about how to select kettlebells and the proper kettlebell weight in my comprehensive guide.
How Many Calories Do You Burn in a Kettlebell Class
How many calories do you burn in a kettlebell class? This can vary on the amount of weight you are lifting as well as the intensity of the class. For example, you will burn more calories by swinging a 20kg kettlebell versus if you only use a 12kg. Additionally, if you are performing harder and faster, you will likely burn more calories in a single session.
Your burn rate can also depend on your size and athleticism. I am 130lbs, 5'4" female, and I have been working out for years, my endurance and strength are consistent. Typically, in a single session around 30-45 minutes, I will burn anywhere from 250-400 calories using kettlebells. My resting heart rate tends to be around 45 or 50 and when I am working out it usually gets up to and stays around 130-140, but can get up to 180 if I am doing HIIT.
These numbers will vary per person. For someone larger, maybe with less experience in fitness, it might be easier for them to get their heart rates up and keep it there. Due to my conditioning, it takes a lot for me to get my heart rate up.
Help! Did a Kettlebell Class and Now My Body Aches
Did you do a kettlebell class and now you are experiencing aches and soreness? That is perfectly normal!
Let me be very clear, muscle soreness and pain are not one and the same. Muscle soreness comes from experiencing new movements. When you begin something in exercise, you're utilizing muscles that aren't used to being worked. This is normal even if you are exercising solely in body weight.
Be careful that what you feel is soreness from the muscles being stretched in new ways and not pain from poor form. Pain is not normal and you need to pay attention, adjust your form, and take time to recover to prevent long-term injury.
How Many Calories Do You Burn in a Kettlebell Class | The KettleBelle
In conclusion, how many calories do you burn in a kettlebell class can vary depending on weight, intensity, and the length of the class. Remember, you can always make things harder or easier by turning it up or down a notch. To burn more calories, go heavier in weight or go faster, but always watch your form.