The Best Kettlebell Exercises to Lose the Most Calories

Kettlebells provide a highly efficient way to burn calories. When looking to lose weight and get in shape, the number of calories you burn in a workout really matters, as the more you burn, the bigger calorie deficit you'll create and the quicker you'll burn fat. Kettlebell training can burn around 20 calories per minute, notes John Porcari of the University of Wisconsin after conducting a study for the the American Council on Exercise, making them effective calorie-burners in general. No single exercise is better than any otherß, but the most effective ones work multiple muscles, as this burns more calories.

  1. Swings

    • Not only is the swing the move you should learn first, as it helps with perfecting your technique on every kettlebell exercise, it's also a high calorie-burner. Swings work all the muscles in your posterior chain -- the glutes, hamstrings, lower back and core. They also hit your mid- and upper back. Swings can be performed holding the bell in both hands, but for an increased challenge, use just one hand or switch hands at the top of each swing.

    Clean and Press

    • Clean and presses work virtually every major muscle group in your body, They incorporate two separate movements -- the clean, which involves lifting the bell from the floor to your shoulder and works the same muscles as the swing. The second stage is to press the bell overhead by dipping your knees and punching up forcefully while simultaneously straightening your knees again. This second portion works your quads, core, shoulders, traps and triceps.

    Snatch

    • The snatch has the same starting and finishing position as the clean and jerk, only instead of lifting it as two movements, you perform it as one. This emphasizes your upper-back and shoulders a little more but still works the posterior chain, legs and core. Master the swing before trying snatches, advises kettlebell trainer Neghar Fonooni. Take a slightly loose grip on the bell, bend your elbows slightly as you lift and punch through at the top to avoid having the bell crash into your forearm.

    Considerations

    • Between them, these three exercises burn a high amount of calories compared to single-muscle moves such as biceps curls or calf raises. Include other kettlebell exercises in your routine for best calorie burning results too -- overhead presses, goblet squats and Turkish get-ups are all good choices. When training for calorie burn and fat loss, your diet is just as important as your routine. Don't just rely on your training to create a calorie deficit -- cut down your portion sizes and eat lower-calorie, nutrient-dense foods as well.