Traditional cardio burns calories DURING exercise only.
But kettlebells? They create what’s called “EPOC” – Excess Post-Exercise Oxygen Consumption.
Translation: Your body keeps burning calories for HOURS after your workout ends.
*You can experience the KB EPOC effect first-hand here -> 28-day Kettlebell Drop-a-Size Challenge 4.0
Here’s why this matters for adults 40+:
Problem #1: Our metabolism naturally slows down after 40
Solution: Kettlebell training can burn up to 20 calories per minute (compared to 1-2 for walking)
Problem #2: We lose muscle mass as we age
Solution: Kettlebells build lean muscle while burning fat simultaneously
Problem #3: Joint wear and tear from high-impact exercise
Solution: Kettlebell movements are fluid and joint-friendly
The real kicker?
A 2010 study by the American Council on Exercise found that kettlebell training burns as many calories as running a 6-minute mile pace.
But here’s what the study DIDN’T measure…
The afterburn effect that keeps your metabolism elevated for up to 24 hours post-workout.
That’s why my clients consistently drop clothes sizes in 28 days – even training just 3-4 times per week.
Case in point: Maria Tverdostup said, “Probably lost some weight, definitely got some muscles… but the larger gain is that it helped me move on a different level.”
Want to experience this for yourself?
The 28-Day Drop-a-Size Kettlebell Challenge 4.0 starts Monday -> Secure your spot here
Forest Vance – Master of Science, Human Movement – Certified Kettlebell Instructor – FVT Warrior Wellness
PS – Want a taste of what these 20-minute EPOC workouts look like? Here’s a sample from Week 2:
Circuit 1: Do as many reps as you can of the first exercise for 30 seconds on each side. Rest for 15 seconds between sides if needed. After both sides are complete, rest for 15 seconds. Then do as many reps as you can of the second exercise for 30 seconds. Rest for 15 seconds. Repeat the full sequence for a total of three sets:
• Single-leg KB deadlift (30 seconds per side)
• Plank hold (30 seconds)
Circuit 2: On every 3 minutes, do:
• 10 push ups
• 10 KB goblet squats
• 10 KB swings
• 30 jumping jacks
Your rest is from the time you’re done with the circuit until the next 3-minute interval starts. Do 3 rounds total.
The 28-Day Drop-a-Size Kettlebell Challenge 4.0 starts Monday -> Secure your spot here