This is one of the most common questions I get:

“How many calories can I burn with kettlebells?”

Short answer?

A lot. 😅

Research shows kettlebell workouts are one of the most effective ways to burn fat and improve cardio. In fact, one ACE study found participants burned up to 20 calories per minute doing kettlebell swings.

That’s the same calorie burn as sprinting at 12 mph or running a 6 minute mile—without the joint-pounding impact.

To take that to the next level I believe Version 2.0 of the Norwegian 4×4 Kettlebell Method is one of the most effective ways to structure your workouts for maximum fat loss, strength and endurance.

This updated plan combines the science-backed 4×4 interval method with new full-body kettlebell workouts, enhanced finishers and smarter mobility flows to help you:

— Burn calories like crazy
— Boost your VO2 max by 10–20%
— Lose fat and build functional strength
— Train smarter—without beating up your joints

-> Click here to check out the new Norwegian 4×4 Kettlebell Method – Version 2.0 https://forestvance.lpages.co/the-norwegian-4×4-kettlebell-method-20/

Kettlebell training is still one of the most efficient ways to lose fat, gain strength and improve conditioning—all in one go.

Keep showing up, keep challenging yourself—and if you’re ready to take it to the next level this is the plan to get you there.

– Forest Vance, MS
Kettlebell Expert | Over-40 Specialist
ForestVanceTraining.com

P.S. Here’s a sample 4×4 workout straight from the new program (yes—you could burn 400+ calories doing this one alone):

4×4 Conditioning Block

4 minutes of work, 1–2 minutes rest. Do 4 total rounds.
Each move = :45 on / :01 transition

• KB Swings
• Walk-Out with Push-Up
• Alternating KB Reverse Lunges
• Supported Side Plank with Leg Lift
• Jog → Sprint in Place Intervals

Every Memorial Day, men and women across the country do the workout known as “Murph” to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28, 2005.

Murph was one of Michael’s favorite workouts—he called it “Body Armor”—and it was popularized by the CrossFit community as part of their Hero WOD (Workout of the Day) series to pay tribute to fallen service members.

The standard Murph looks like this:

For time:

• 1 mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• 1 mile run
  (with a 20 lb vest or body armor)

We did our own version of Murph at the FVT Studio this morning—a Kettlebell Murph—and it was tough and awesome. The group really connected with the workout and it was a great way to remember and reflect.

Here’s what we did:

Kettlebell Murph – For Time:

• 1 mile run
• 100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
• 200 push-ups
• 300 bodyweight squats
• 1 mile run

Beginner / Scaled Option:

• 1/2 mile run
• 50 kettlebell swings or snatches
• 100 push-ups (modify to knees or elevate hands)
• 150 squats
• 1/2 mile run

Do Murph today in remembrance of those who gave their lives in service.

Wishing you a thoughtful Memorial Day.

– Forest Vance
KettlebellBasics.net

PS – Want to get stronger, more mobile and conditioned in a smart, sustainable way?

If you liked the Kettlebell Murph—or you’re looking for a way to get lean, strong and athletic with just a few kettlebells and your bodyweight—check out my Kettlebell / Bodyweight Hybrid Strength Training program.

It’s for people who care about both performance and appearance—without wrecking their joints or needing a full gym setup.

➡️ [20-minute KB / BW “Hybrid Strength” Workouts – Flash Sale This Weekend]

Want to train for the FVT Strength Standards —even from home?

The Kettlebell / Bodyweight Hybrid Strength program is designed to help you do exactly that.

Inside, you’ll train the same core movements we test at our studio—and build the strength, mobility, and conditioning you need to hit the marks.

→ Tap here to get started (limited-time flash sale) https://forestvance.lpages.co/kettlebell-bodyweight-hybrid-strength-training-2025-2/

Here’s what we test for at FVT:

Level 1 (Standard)

• KB Swings – Men: 3 x 10 @ 24kg | Women: 3 x 10 @ 16kg
• Push-Ups – Men: 15 | Women: 3
• Pull-Ups – Men: 1 rep | Women: 15-sec hold
• Burpees – 15 in 1 minute

Level 2 (Advanced)

• KB Swings – Men: 3 x 10 @ 32kg | Women: 3 x 10 @ 20kg
• Push-Ups – Men: 30 | Women: 10
• Pull-Ups – Men: 5 | Women: 1
• Burpees – 20 in 1 minute

These tests are tough—but they’re doable with the right training plan.

That’s what Hybrid Strength delivers:

• Kettlebell and bodyweight workouts that actually build toward performance
• Smarter methods like time under tension, tempo work, and joint-friendly volume
• Simple structure: just 3 sessions a week, under 45 minutes each

→ Click here to join the program now https://forestvance.lpages.co/kettlebell-bodyweight-hybrid-strength-training-2025-2/

Train for something that means something.

– Forest Vance, MS
Former Pro Football Player
Founder, FVT Warrior Wellness

PS – You don’t need to be in the gym to train for the band. This program gives you the exact tools to build FVT-level strength—wherever you are: https://forestvance.lpages.co/kettlebell-bodyweight-hybrid-strength-training-2025-2/

Want to try a brutally fun kettlebell workout that’ll challenge your conditioning, strength and grit—all in under 20 minutes?

Here’s a free sample from my newly updated 82 Kettlebell Boot Camp Workouts Power Pack:

300-Rep Kettlebell Bootcamp Workout
(from the 82 Kettlebell Boot Camp Workouts Power Pack https://forestvance.lpages.co/kettlebell-boot-camp-workouts-2025/

Do as many reps of each exercise as possible in 60 seconds. No rest between moves. Running clock. Three rounds total. Think you can hit 300 reps?

• Kettlebell Swings
  • Round 1: Two-hand swing
  • Round 2: One-hand swing (switch at 30 sec)
  • Round 3: DARC swing (hand-to-hand)
• Push-Ups
  • Round 1: Regular
  • Round 2: Wide-grip
  • Round 3: Close-grip / triceps
• Kettlebell Goblet Lunges
  • Round 1: Forward lunges
  • Round 2: Reverse lunges
  • Round 3: Walking lunges (or alternating in place)
• 1-Arm Kettlebell Rows
  • Round 1: Standard stance
  • Round 2: Feet together
  • Round 3: Warrior III / Single-leg deadlift position
• Jumping Jacks
  • Round 1: Regular jacks
  • Round 2: Seal jacks (arms out to the sides)
  • Round 3: X-jacks (arms and legs make an “X” at the top)

And that’s just one of 82 ready-to-go workouts I’ve included in the full program.

I originally created this resource as part of my Strength Coach Business Course, which was designed to help motivated trainers build a full-time income from coaching—both in person and online.

Today, even though most of the 45,000+ people on this email list aren’t coaches, I know they still want effective, no-BS kettlebell workouts they can use immediately.

So here’s what I’ve done:I’ve pulled one of the best resources from that original business course—the 82 Kettlebell Boot Camp Workouts Power Pack—refreshed with what’s working best in my workouts and coaching today—and I’m making it available to everyone.

And as a bonus, I’ve also decided to include the full Strength Coach Business Course—which originally sold for $200—for free when you grab the Power Pack.

Now just in full transparency, I’m not getting back into business coaching anytime soon. I’ve MORE than got my hands full with my current business interests and personal life. But after reviewing this course I made 10 years ago, I realized 98% of it still holds up—and I’ve added a few small updates based on what’s working best today.

If you’ve ever thought about training people on the side—or even going full-time—this bonus alone could be a game-changer.

Get instant access here:

=> 82 Kettlebell Boot Camp Workouts Power Pack – Click here https://forestvance.lpages.co/kettlebell-boot-camp-workouts-2025/

Train hard,

— Forest
Master of Science, Human Movement
Creator, the 82 Kettlebell Boot Camp Workouts Power Pack

PS – Bonus: You’ll also get my full Strength Coach Business Course (originally sold for $197) when you grab the Power Pack. Even if coaching is just a “maybe” in the back of your mind, this could be a game-changer. https://forestvance.lpages.co/kettlebell-boot-camp-workouts-2025/

Want to see your abs sooner? Whether your goal is a six pack or just a lean, flat midsection, here’s the secret: Build up your abs. Most people focus on diet—and yes, nutrition is important for losing body fat. But developing the muscles of your core will help you see definition faster—even if you’re not super shredded yet. A top fitness model once said it like this: “One of the best parts about building up your ab muscles is that they become visible through a higher body fat percentage. Guys with strong abs can often see them at 12–13% body fat. Women can start seeing theirs around 14–16%. But if your abs are small and weak? You might need to get to 10% (or lower) just to see a faint outline.” That’s why I created my KBs for Abs https://forestvance.lpages.co/kettlebell-abocalypse-2025/ programs – to help guys and gals over 40 get stronger, more defined cores in 20 minutes a day, using the power of kettlebell training. The launch deal has ended—but you can still get all 3 abs programs for a steep discount if you act soon. Click the link below now:–>> Get the KBs for Abs 3-for-1 Bundle Here https://forestvance.lpages.co/kettlebell-abocalypse-2025/ – Forest Vance KettlebellBasics.net ForestVanceTraining.com PS – I “retired” from pro football in 2005 at over 300 pounds. I’ve dropped close to 70 lbs since then, and stayed strong—but never really leaned out. That changed when I made fat loss a focus, and started dialing in a system that combined kettlebells, mobility, and smarter nutrition. ​ Check out my latest progress pics on the page HERE. https://forestvance.lpages.co/kettlebell-abocalypse-2025/ Pic on the left: ~310 lbs, low-20s body fat. Pic on the right: ~235 lbs, ~12-13% body fat. One of the things that helped the most? The exact ab-focused workouts I’ve put into this 3-for-1 bundle. –>> Get the KBs for Abs 3-for-1 Bundle Here​ https://forestvance.lpages.co/kettlebell-abocalypse-2025/

Most Ageless Warriors aren’t trying to get stage-ready shredded.

But you do want to drop the love handles.

You want a flat, defined midsection.

You want to look solid in a T-shirt and feel confident when you take it off.

You want to be strong, athletic, and built like someone who trains with purpose.

And here’s the truth:

You don’t need to get to 6% body fat to make that happen.

In fact, you’re probably closer than you think.

What most guys are missing is how they train their core.

They’re doing endless crunches, sit-ups, and random circuits… but never actually challenging their abs the way they would with any other muscle group.

The real key? You train your abs like you train everything else.

Progressive overload.
Multiple planes of motion.
Actual resistance.

Here’s how I figured it out…

I spent over a decade as a 300+ pound offensive lineman. Strong as hell. In shape—just not lean.

Later, I lost 60+ pounds. I wasn’t ripped, but I felt great, looked athletic, and could move like an athlete again.

Then for my 40th birthday, I took it a step further. Cleaned up my diet, trained consistently, and yes—I got visible abs.

But I wasn’t 6% body fat. More like 10-12%.

The bigger takeaway? I felt strong, looked fit, and could wear anything with confidence.

And it wasn’t because I did more cardio.

It was because I started training my core like I meant it.

Here’s a sample abs workout to show what I mean:

Complete 3 rounds of the following:

1. Turkish Get-Up – 1 per side
   One of the best moves for total-body core strength, especially external obliques
2. Single / Double KB Good Morning – 10
   Hits the posterior chain—glutes, hamstrings, spinal erectors
3. Tall Kneeling KB Halo – 8 reps each direction
   Go as heavy as you can with good form! – hammers internal obliques / deep core stabilizers
4. Hanging OR Lying Leg Raise – 10
   Targets the rectus abdominis

This kind of training shapes your midsection, strengthens your core for lifting and life, and—paired with moderate fat loss—helps you build a flat, strong, functional core.

Want more workouts like this?

Check out my Kettlebells for Abs program—it’s designed to help guys over 40 build real core strength without endless cardio or crash diets -> https://forestvance.lpages.co/kettlebell-abocalypse-2025/

P.S. Someone always asks, “Won’t training abs with resistance make your waist bigger?”

Unless you’re prepping for a bodybuilding show, no.

If you’re carrying belly fat, what you need is to lose body fat—and that’s where the right training and nutrition plan come together.

I include both in my programs.

You can build a lean, strong, functional midsection—without starving yourself or chasing six-pack perfection.

You just need the right plan—and a little consistency.

I was talking to a client the other day who said their #1 “problem area” was their midsection.

They’d tried core workouts. Diet tweaks. Random ab circuits.

But nothing was moving the needle.

I told them something most people haven’t tried: a kettlebell-based abs specialization plan—a full 28-day cycle where every session is designed to carve your core and tighten your midsection.

Not a few crunches at the end of your workout.
Not another random fat-burning circuit.

This is a dedicated approach that works your abs from every angle using the power of kettlebell training—and it’s the foundation of our 3-for-1 KBs for Abs Summer Shred Special, happening now.

Try This: “Rippers” – KBs for Abs Sample Workout

Complete 3 rounds of the following circuit.
Rest as needed between exercises. Rest 60 seconds between rounds.

1. KB Swing to Goblet Squat to Press-Out – 10 reps
   (Women: 12kg+, Men: 20kg+ recommended)
2. Semi-Circle Mountain Climbers – 20 each leg
3. ½ Turkish Get-Up with Hip Bridge – 3 each side
4. Hand-to-Hand KB Swings – 10 each side
   (Women: 12kg+, Men: 20kg+ recommended)

Finisher – 3 Rounds

Do each move for :40 on / :20 rest. Rest 60 seconds between rounds:

1. Broad Jump to Backwards Bear Crawl
2. KB Snatch (Women: 12kg+, Men: 20kg+)

*Video walk-thrus of each move in the full program HERE

When you get the 3-for-1 bundle, you’ll get Kettlebells for Abs 1.0, Kettlebell Abocalypse, and Kettlebells for Abs Challenge 3.0—PLUS my 20 Pounds in 6 Weeks Nutrition Plan to take your results to the next level.

All designed to help you lose fat, strengthen your core, and build a leaner, more defined body—in just 20 minutes a day.

But this special offer is only up for a very limited time:

-> https://forestvance.lpages.co/kettlebell-abocalypse-2025/

– Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

Happy Mother’s Day!

To celebrate, I’ve got a brand-new 300-rep kettlebell workout for you to tackle—and a quick heads up: today is the last day to grab the original pricing on the full “300 Kettlebell Challenge” program. Don’t miss it –>> Take the “300” Kettlebell Challenge now – Final Chance for Original Pricing

Now let’s get to the action…

Mother’s Day 300 Kettlebell Workout
Complete this circuit twice. Rest as needed to maintain form, and aim to finish as quickly as you can while hitting all 300 reps:

• 30 Kettlebell Swings
• 30 Push-Ups
• 30 Kettlebell Rack Lunges (15 per side)
• 30 One-Arm Kettlebell Rows (15 per side)
• 30 Burpees

Challenge for Strong Moms: Recruit your crew—see if they can keep up!

Bonus: I just dropped a 12-minute kettlebell workout video—perfect for training anywhere, anytime. Check it out below:

-> https://www.youtube.com/shorts/uEtRyRuEXys?feature=share

Wishing you a great day!
— Forest & the FVT Team

“Okay Forest, I’m in.

I want to get ripped and unleash my inner warrior with the ‘300’ Kettlebell Challenge.

What’s next?”

Glad you asked 🙂

Here’s a sample workout from the “300” Kettlebell Challenge 2.0 to give you a preview of what you’ll be doing over the next 28 days:

“300” Kettlebell Challenge 2.0 – Sample Workout

​Find detailed exercise demos and breakdowns in the full program HERE​

PART 1 – STRAIGHT SETS (90 reps total)

Do the prescribed number of reps for the first exercise below. Rest 30 seconds, then do 3 sets before moving to the next exercise. Rest 60 seconds between exercises. Do 3 total rounds of the full circuit:

• 5 one-hand KB swings per side
• 5 one-arm KB presses per side
• 5 lateral KB lunges per side (alternate legs)

PART 2 – AFAP (As Fast As Possible) (90 reps total)

Do 3 rounds of the following superset as quickly as possible, alternating between the two exercises:

• 10 1-arm KB rows per side
• 10 spider climbs (5 per side, alternate legs)

PART 3 – EMOM (Every Minute On the Minute) (120 reps total)

Set a timer to go off every 60 seconds. At the top of each minute, do the exercise listed. Your rest is the time remaining before the next minute starts. Move to the next exercise and do 4 total rounds:

• 5 burpees
• 5 side plank holds with leg raise (each side)
• 15 prone skydivers (hold for 1 sec at the top)

This is a fast-paced, high-volume workout—you’ll get 300 reps in quick.

It’s tough, but also a lot of fun—and more importantly, effective. You’ll use proven formats like straight sets, AFAP, and EMOM to build lean muscle, improve conditioning, and get stronger from head to toe.

And just a heads up—this is the last week to grab the full “300” Kettlebell Challenge 2.0 at the original pricing. The updated edition is on sale now, but the price goes up after this week!

-> Get the full “300” Kettlebell Challenge 2.0 program here – it’s our latest edition and on sale this week.​

– Forest & the KettlebellBasics.net Team

​

What if you could get a killer cardio session without ever stepping foot on a treadmill or pounding your joints on a run?

That’s exactly what this extreme kettlebell cardio conditioning workout delivers. It’s short, efficient, and gets the job done in just 12 minutes.

This one’s an every-minute-on-the-minute (EMOM) format with an ascending ladder structure. All you need is a single kettlebell, a timer, and a little space to move.

Here’s how it works:

Set your timer for 12 minutes. It should go off every minute on the minute.

Minute 1: Do 5 kettlebell presses on the right, 5 kettlebell presses on the left. Rest the remainder.
Minute 2: Do 10 goblet squats. Rest the remainder.
Minute 3: Do 15 push-ups (from the knees or toes—clean reps). Rest the remainder.
Minute 4: Do 20 kettlebell swings. Rest.

Then repeat the full cycle three times.

And that’s it.

This is a great workout if you want to crank up your cardio, train your whole body, and do it in under 15 minutes. The whole thing takes just 12 minutes, plus a quick joint mobility or dynamic warm-up beforehand, and some light stretching afterward.

You’ll hit everything you need in one go—strength for your major muscle groups, core activation, flexibility and mobility from moving with the kettlebell, and of course, extreme cardio conditioning without the impact.

It’s short. It’s intense. It’s efficient. It’s the kind of training we focus on in the 28-Day Extreme Kettlebell Cardio Conditioning Challenge—and this is just a sample of what that looks like.

Want more like this?

Join the 28-Day Extreme Kettlebell Cardio Conditioning Challenge.

The price just bumped slightly, but it’s still a great deal. Follow along from home, get killer conditioning workouts like this one, and possibly even drop a full clothes size over the next 28 days.

Click here to learn more – https://forestvance.lpages.co/extreme-kb-cardio-conditioning-2025/

— Forest

PS – In a perfect world, I would love to have 90 minutes, seven days a week, to do some kind of workout or activity. I would love to take several of those days and do lifting. I would love to do a couple of those days and do a long walk or ruck or possibly jog. I would love to take a couple long, leisurely yoga classes a week.

And 20–25 years ago, that was probably possible.

Now, in my current phase of life?

Number one—it would never happen. I do not have the time for it.

And number two—my body probably couldn’t take it, depending on what I was doing. It would be a lot to recover from.

So the reality is, nowadays I probably have anywhere from 30 to 60 minutes a day. There are days where I might only have 15 to 30 minutes.

So whether you’re short on time, trying to take it easier on your body, or just want to get cardio without beating up your joints—

The extreme kettlebell cardio conditioning approach is exactly what I use, and what I recommend.

Click here to check it out -> https://forestvance.lpages.co/extreme-kb-cardio-conditioning-2025/