Burning 13.5 Calories per Minute with a Kettlebell Fat Loss Workout

'This Ain't Your Momma's Workout'

Get Our FREE Kettlebell Fat Loss Workouts

ACE sponsored study conducted at:

University of Wisconsin, La Crosse Exercise and Health Program.
The team, led by John Porcari, Ph.D., and Chad Schnettler, M.S.,

Using 10 volunteers, male and female, ages 29 to 46 years, all
of whom were experienced in kettlebell training.

Prior to beginning the actual study, each volunteer was
given a maximal exercise test on a treadmill while oxygen
consumption and heart rate were constantly monitored.
Next, they surveyed each subject and their ratings of perceived
exertion (RPE) for the treadmill test.

Next subjects performed a five-minute kettlebell VO2max
snatch test to establish a baseline of their specific
kettlebell fitness.

For this test, the subjects used a 12-, 16-, or 20-kilogram
kettlebell (depending on their gender, body weight, fitness
level, and experience level)

Swinging it one-handed between their legs and up and over
the head in a snatch motion.


20-minute kettlebell snatch workout typical of a common
kettlebell routine.

Following a basic warm-up, subjects did 15 seconds
of one-armed snatches, first with their dominant hand, then
after a 15-second rest period, they performed another 15 seconds
of snatches with the other hand.

The workout continued like that, with intervals of 15 seconds
of work and 15 seconds of rest,for 20 minutes, followed by a
five-minute cool-down.

The 20-minute workout, the average calorie burn was 272 calorie

Download the Full Report Here

My take home points:

These were not novice kettlebell lifters. I while I love the
kettlebell for easy of learning, I am pretty sure it would take
a bit of time to get someone up to speed to doing snatches with
a good degree of proficiency for that period time.

That being said could a novice get close to that benefit
probably say with maybe a 2-handed swing, 2-hand hi-pull
or maybe even a goblet squat. I would there a good chance
of that.

I think the tested movement is critical the snatch is
and might be the only drill that you can accumulate
enough full-body 'volume' to illicit that kind of
calorie burn.

It's really nice to see academia add 'hard value' to
the concepts that many have known for so long.

Also I like to 'calorie burning credence' add to items
other than treadmills for fat loss.


Troy M Anderson
Have a Question About Kettlebells Send me an Email
Lose Fat With Kettlebells
Join Our FREE Kettlebell Fat Loss Community

A month or so ago I stumbled across Shana Martin
and I thought it would be really great to share
with you the story of someone who eats, lives,
and breaths competition and how she stays in great
shape and keeps it all in balance.

If you thought you had full and active life
wait till you hear about Shana Martin.

Not only does she win world championships in
boom run and log rolling 3 to be exact.

She also competes a fitness competitor
some times doing both simultaneously.

Take the Kettlebell Fat Loss Test Drive, Try Our Free Weekly Workouts

In the interview we cover:

-- Shana's core principle of keeping her
workouts in perspective

-- Her #1 breakfast that keep lean and in
top shape (this will shock you)

-- Her strength training routine I think you
will be surprised at the number of lifting
sessions she does each week

-- Hear her story about what just could be
the World's fastest ACL recovery

Visit Shana's Website Here

… Continue