8 Kettlebell Moves to Burn 400 Calories in 20 Minutes

There is a reason Kettlebell fans love the heavy, round-shaped weights. It is because the number of calories you burn using a kettlebell can be very high, up to 400 calories in 20 minutes.

Kettlebell exercises are a combination of cardio and strength training which saves time while providing maximum calorie burn.


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research conducted by the American Council on Exercise proves that an average person burns 400 calories in 20 minutes with kettlebell exercises.

Other researches have demonstrated that exercising regularly with kettlebells can reduce neck, shoulder, and back pain significantly by strengthening the core and upper body muscles.

If you are new to kettlebell workout, it is essential to emphasize that starting is more than just lifting weights. Usually, women who are just starting go for weights between 8 and 16 kg.

Also, since kettlebell exercises involve a lot of swinging moves, you must ensure that you are holding the weight correctly, so you do not get yourself injured and can lose your desired 400 calories.

The best approach is to start with a lighter weight bell and then try these exercises to determine the right size for you. Once you have the correct weight figured out, your workout session gets more productive.


8 Kettlebell Moves to Burn 400 Calories in 20 Minutes

To perform these workouts, make sure you have a kettlebell you already use or buy a quality one. Then, power through the following workouts to lose 400 calories in 20 minutes:


1. Kettlebell Deadlift



Deadlifts are very useful for correcting your posture. Their abilities to give your butts an excellent lift is also a significant turn-on while also helping you lose 400 calories.

While performing this move, always remember to bend at the waist while keeping your back straight. Also, make sure you are in control of your movements while coming back up.

How To:

  • To begin, hold a kettlebell in your right hand
  • Then, lift your left foot a bit off the ground
  • While keeping your back straight, bring your entire torso forward and then raise your left leg such that it is still in line with your body.
  • This way, the kettlebell lowers to the ground and then keep your left shoulder blade pulled down your back
  • Still maintaining a straight back, lift your torso and come back to start position
  • This makes one rep, do 12 reps on each leg, for three sets.


2. Kettlebell Squat



The kettlebell squat move is a perfect exercise to help you tone your glutes, work several muscles, and challenge your balance simultaneously.

How To:

  • While holding a heavy kettlebell in front of you with your palms facing you, stand with your feet placed wide apart and your toes pointing forward
  • Then, keep your chest lifted and squat until your thighs are parallel to the ground
  • Stay in the pose for 30 seconds and slowly go back to a standing position to complete one rep
  • Do 20-25 reps.


3. Kettlebell Swing



This is one of the famous and long-standing kettlebell moves that when rightly executed, produces maximum results. This move targets all of the muscles that affect your postures, such as glutes, hamstring, stabilizer muscles, and all the muscles in your backside.

Also, the kettlebell swing is a proper movement for increasing your heart rate and is a great cardio workout move. It can also be performed for overall fitness, toning, and strength training moves.

How To:

  • To start, stand with your feet wider than hip-width apart and your toes slightly pointing out
  • Then, lean forward slightly while squatting down and hold a kettlebell with both hands between your legs
  • Ensure that you keep a flat back and keep your abs engaged
  • As you take in a deep breathe, press into your feet and come up forcefully while straightening your legs and swinging the kettlebell in front until your hands are in line with your shoulders
  • Exhale and return to the starting position slowly while also allowing the kettlebell to swing back between your legs
  • This is one rep, do ten reps more.


4. Kettlebell Squat and Swing

This traditional kettlebell move tones the back and shoulder, work your core, and increases your heart rate simultaneously! Since this move is majorly about the hardcore swing move you make while coming up from your squat, you must keep a firm grip on the kettle ball to stay in control of your movements.

How To:

  • To start, stand with your feet at a wider than hip-width angle and your toes slightly pointing out
  • With your back flat and your abs contracted, squat down and hold a kettlebell with both hands between your legs
  • As you take in a deep breath, press into your feet and quickly come back up by straightening your legs and swinging the kettlebell in front until your hands are aligned with your shoulders
  • Then exhale and slowly go back to the start position while still allowing the kettlebell to swing back between your legs
  • This makes one rep, do three sets of 12 to 15 reps.


5. Kettlebell Windmill



This double-kettlebell move is a hardcore move that tones your entire body. Because it focuses on your obliques and torso, you will notice a smaller waist in no time.

How To:

  • Squat down to pick your kettlebell off the floor, then raise it until it is over your head
  • Hold your kettlebell with your right hand, as shown in the image above. It should be over your shoulder, which should be in line with your right hip
  • Turn your feet toward the left; your left foot should be out at about a 45-degree angle
  • Keep your left arm straight and down, palms facing up, with the back of your hand slightly touching the inside of your left knee
  • Look up at your kettlebell, and point your chest up
  • Inhale and bend to your left. As you lean, focus on pointing your hips to the right and skim your left hand down the inside of your left leg as you lower down until you touch the floor with your fingertips or palms.
  • Exhale as you raise back up to standing, keeping your right arm elevated
  • Do ten reps, then repeat with left arm.


6. Kettlebell Slingshot

Don’t worry; you do not need rubber bands or rocks for this move! The kettlebell slingshot move is a perfect intermediate-level move that can help you lose up to 400 calories in 20 minutes.

This killer move works the muscles in your arms, abs, back, and obliques so that you are left with a lean and well-toned body.

How To:

  • To start, place your feet shoulder-width apart and hold the kettlebell out in front of your body with your arms at chest level
  • Now, using your left hand, swing the kettlebell behind your back and reach back with your right hand to grab it
  • Then, using your right hand, swing the kettlebell to the front of your body
  • This is one rep. Continue to turn round and round in this direction to do 8-12 reps and change direction.


7. Kettlebell Figure 8

Figure 8 targets the same posterior chain that the swing does. Squatting up and down is excellent for the core and the heart, while twisting, is excellent for the stabilizers.

How To:

  • With your right hand, hold a kettlebell to your chest by holding onto one corner of the horn (the handle)
  • With feet hip-width apart, lower down into a squat
  • Once you are in a squat position, thread the kettlebell through the middle of your legs. Reach behind you with your left hand to grab onto the other corner of the horn
  • Once you have the kettlebell in your left hand behind your left leg, move it around the outside of your left thigh and thread it back through the middle of your legs. This time, grab onto it with your right hand behind your right leg
  • Move the kettlebell around your right leg. This way, it’s in front of you once again and your right hand.
  • This completes one rep. Do ten reps.


8. Kettlebell Lunge Press





Here’s a new way to improve your lunge moves. It is an intermediate move that targets your shoulders, back, arms, abs, glutes, legs.

How To:

  • Stand up straight while holding the kettlebell in front of your chest with both hands. Here, your arms should be bent with your palms facing each other
  • Lunge forward with one leg while raising the kettlebell overhead
  • Return to standing while returning the kettlebell to the chest
  • Try for 10-15 reps on each leg





Kettlebells are a perfect way to improve your regular lifting routine. They are even more fabulous when you burn 400 calories in 20 minutes from working with them.

As it is with traditional strength training, doing kettlebell workouts two days in a week is enough. Still, you can also incorporate kettlebells into your usual weightlifting and a cardio routine.

Always remember to give each muscle group a break of at least 48 hours. Also, try these exercises with a trainer first before deciding them on your own. A proper form is always the key to a safe, efficient, and fun workout session.

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