Want to drop a size in 28 days? Kettlebells could be your answer. These short, intense workouts burn a ton of calories during the workout and keep your metabolism elevated for hours after. According to the American Council on Exercise (ACE), kettlebell workouts can burn up to 20 calories per minute—that’s 600 calories in just 30 minutes (research below).
*If you’re ready to drop a size in 28 days, join my challenge! You’ll get custom workouts, nutrition tips, and accountability to reach your goal. Reply to this email with the word “CHALLENGE” and I’ll send over the details. And hurry, we start Monday September 9th!
The Afterburn Effect (EPOC)
After the workout, kettlebells trigger EPOC (Excess Post-Exercise Oxygen Consumption), which means your body will continue to burn calories as it recovers. This effect can last up to 24 hours, keeping your metabolism elevated for the rest of the day.
Sample KB Circuit
Here’s a quick workout to get your metabolism fired up. Set your timer for 60 seconds per exercise. Do the prescribed reps, rest for the remainder of the minute. Repeat the full circuit for four rounds, with a 60-second rest between rounds.
- Two-Hand Kettlebell Swings – 20 reps
(24 kg for men / 16 kg for women) - Bear Plank March – 10 reps per leg
- Kettlebell Goblet Alternating Reverse Lunges – 8 reps per leg
(20 kg for men / 12 kg for women) - Single-Arm Kettlebell Rows – 12 reps per side
(20 kg for men / 12 kg for women) - Burpees – 8 reps
After the entire circuit, rest for 60 seconds and repeat for four rounds.
Ready to Drop a Size?
If you’re ready to drop a size in 28 days, join my challenge! You’ll get custom workouts, nutrition tips, and accountability to reach your goal. Reply to this email with the word “CHALLENGE” and I’ll send over the details. And hurry, we start Monday September 9th!
Forest Vance
FVT Warrior Wellness
Research links:
https://www.acefitness.org/about-ace/press-room/press-releases/528/ace-study-reveals-kettlebells-provide-powerful-workout-in-short-amount-of-time/
https://www.acefitness.org/resources/pros/expert-articles/2982/kettlebells-twice-the-results-in-half-the-time/
https://www.acefitness.org/resources/pros/expert-articles/2982/kettlebells-twice-the-results-in-half-the-time/