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