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VAS1984 SparkPoints: (6,265)
Fitness Minutes: (3,031)
Posts: 45
5/22/15 11:39 A

Thanks! I only did his DVD once, and most of that time I watched how he did it.. and even that didn't look correct. I have a few other kettlebell DVDs (Sarah Lurie Core and a few by Lauren Brooks, I also have some by a guy, I haven't completed them, I think there were 10 DVDs in the set?). I just thought since his came with it, I'd give it a go. I like the others I have much better.

Also, thanks for all the other recommendations!!

CUDA440 SparkPoints: (84,799)
Fitness Minutes: (90,520)
Posts: 8,044
5/22/15 10:17 A

PLEASE Do NOT use bob Harpers kettlebell workout. IF you can, see if there is an RKC or IKFF certified instructor in your area to help you with proper form and technique so you know the moves. Many dvd's and youtube videos even some gym personal trainers don't have proper training.

IF you can not find a certified instructor a few that are decent to teach form on a DVD are Sarah Lurie she has a set called Iron Core Kettlebells the one I got has 4 DVD's in it, the first 2 have a few different sets to show proper form and how to do the moves. The other 2 DVD's have a total of 3 workouts on them each about 30 min each.

Lauren Brooks is another one. She has a few different DVD's, Vol 1, vol 2 are good to start with.

I also have Bell Babes by Donica Storino which has a 4 week plan with 16 workouts.

AND Fitness Is function by Mark DeGrasse is also good he has a modified version for all moves. Again this is a 4 week workout plan with 18 workouts.

I use completion kettlebell cause they are all the same size, but different weight.


Edited by: CUDA440 at: 5/22/2015 (10:18)
VICKYLYLES SparkPoints: (218,121)
Fitness Minutes: (40,234)
Posts: 7,436
5/22/15 10:01 A

I just started kettlebells a week ago. I only started with the 5lb one but will be increasing it tonight. I love it. It's a much more fun way to get in my squats!

VAS1984 SparkPoints: (6,265)
Fitness Minutes: (3,031)
Posts: 45
5/20/15 9:47 P

I have a 7 pound kettlebell by GoFit. It came with a Bob Harper DVD. I've only done the DVD once but I use the bell a few times a week. I think it's the perfect size, even though I've read in various places, you should have at least a 15 pound one. As far as calories burned, I burn between 100-300 in 25 minutes. I don't know if this is normal for the time period, as I don't know others bodies.

CKTALL Posts: 388
11/30/14 4:15 P

@sargentmajor - you are definitely on the money

it is so hard for folks to understand that calorie burn is irrelevant because it differs so widely

and at the end of the day what really matters in your quest is how consistent you are with good nutrition and training for your body

how do we get people off the numbers and on to more positive measure of success????

KBELITE88 SparkPoints: (25)
Fitness Minutes: (0)
Posts: 3
6/23/14 7:46 P

Check out my page for information that will help you with kettlebell exercises.

11/17/13 9:44 P

holy moly! i love the kettleball!!! emoticon emoticon emoticon

PEEJMA SparkPoints: (40,765)
Fitness Minutes: (35,654)
Posts: 78
10/4/13 3:48 P

I have been using kettlebells utilizing Live Fit Revolution videos as recommended on this and other Spark threads. You really need to take the time the learn proper form, follow the instructor's advice to pick the right weight bell (she recommends two if you can (ahem) swing it, and then following her videos. So far I am feeling the burn in a very good way.

BANDOMOM1 SparkPoints: (3,254)
Fitness Minutes: (3,530)
Posts: 337
9/5/13 12:17 P

I sure burn a lot of calories while doing my kettlbell workouts!!! And I love em!!:}

GEVANS7 SparkPoints: (277,420)
Fitness Minutes: (165,863)
Posts: 2,120
7/5/13 12:01 P

I started kettle bell workouts this week and was winded after 3 minutes. Now I'm doing a full video. I have noticed shaping immediately, enough to keep me going. I very conditioned from years of working out so I would ease into any kettle bell routine. I started with a 15 pound weight and don't see increasing it.

This can be very dangerous if you suffer from any back, neck, shoulder impairment. My opinion.

MELJONES3478 SparkPoints: (15,754)
Fitness Minutes: (6,082)
Posts: 505
2/15/13 5:29 P

I just read an article on SP that said you can burn up to 20 calories per minute...That is like running a 6 minute mile. It is a good way to burn a lot of calories in a short amount of time. I bought a kettlebell and have used it a few times...what kicks my butt is the stability ball.

JODILEAH1025 Posts: 21
2/10/13 12:39 P

All I know is I love it when the kettle bell kicks my butt. emoticon

JAKEHKC SparkPoints: (0)
Fitness Minutes: (30)
Posts: 8
8/21/12 1:05 A


from what you say i would agree that it is dangerous. your instructor should have patterned your movements well with proper hip hinge drills, then deadlifts, then singular sets of swings (power sings). you should not feel pain in the lower back AT ALL. the moment you do, drop the bell its not worth it at that point. id say you most likely have gone into spinal flexion at the bottom of the swing (where your butt tucks under a little bit). foam roll/stretch the glutes and make sure your hammy's are well stretched and is a great resource to help with flexibility/mobility and he has some cool tricks for OUR Delayed Onset Muscle Soreness.

stay safe, keep a neutral spine throughout life altogether and keep moving.
best of luck to you on your fitness journey!

JAKEHKC SparkPoints: (0)
Fitness Minutes: (30)
Posts: 8
8/21/12 12:53 A

KAPELAKIN is spot on. the weight is too light to create that kind of burn. ACE states a 20.2 calorie burn per minute and i assume thats where they are getting the numbers. they used 53lb bells for the men in that test. some folks say youll never get to that rate. i have not had the need to test it. swings always leave me feeling like my heart is going to jump out of my chest. strangely similar to 1min-1:30 sprints yet only swinging 30 seconds. yes, you can build up to somewhere around that burn but much later in your journey. i started really having a tough time with 10 minutes of 20 sec swings/40 sec rest and already in decent shape. but, like in my hardstyle side of kettlebells, men never use a bell lighter than 35lbs and women i start out at 18lbs and they usually progress to 26lbs very very quickly. most my female clients swing 35-44lb bells. i think it would pay to look into either hardstyle HKC/RKC or SKOGG or crossfit. remember though, your 5lb bell will most likely not injure you but a 26lb bell will. be careful and remember to keep a straight neutral spine and hinge from the hips. lessons will pay off and get your results faster and safer.

KAPELAKIN Posts: 1,984
8/21/12 12:00 A

Spark ONLY has the 1200 calorie/hour figure for kettlebell training. It does not adjust for your size, and of course it doesn't adjust for your level of intensity. Your kettlebell is too light to properly do the ballistic exercises (swings, snatches, high pulls) properly (the swinging bell needs to create enough force to counter balance your body), and if you were able to do 30 minutes right out the door, it's definitely not a real kettlebell workout. The system I started with (SKOGG) starts out with only 6 one-minute sets, and works up to 6 four-minute sets, and even following the program 4x a week for about 8 weeks, I thought I was going to die the first time I did the 4-minute sets.

So in short, I think you are correct that you are not burning anywhere near 600 calories in half an hour, especially based on your bodyweight on your ticker. Kettlebells are a great workout though - I'd encourage you to either get lessons or a better DVD and a heavier bell if you think you'd enjoy it.

RESTORED_ME SparkPoints: (0)
Fitness Minutes: (13,779)
Posts: 862
8/20/12 11:46 P

I know I sure feel like my kettle bell circuit is strength & cardio.... I think its amazing to work up such a serious sweat and ache in a very concentrated window of time.

MICHELLEM145 SparkPoints: (0)
Fitness Minutes: (5,362)
Posts: 92
2/26/12 3:52 P

I recently signed up for a trial membership to a Kettlebell bootcamp. I can honestly say these have been some of the toughest workouts I have done. I can also say that after my 2nd class the instructor kept increasing my weights so I went from a 9lb bell to a 35 and the amount of repetitions (100 swings) and 50 second sets of figure 8's left me with a severe case of DOMS, which I am still trying to recover from.

My entire lower back feels like it is so tight it's in a vice grip, and I am getting a real lesson on just how much our lower back muscles are engaged in pretty much ANY activity done, (walking, bending, sitting up & down). I believe I was pushed too hard for my 1nd class and was using too heavy of weights too soon. My form was most likely incorrect due to the extreme localized lower back muscle soreness.

At the end of each class I felt like I could throw up from working out as hard as I did. Now that I've been sidelined from doing any workouts as I wait for the DOMS to heal up by using R.I.C.E, I am thinking any huge caloric burn I may have received has been cancelled out by my having 3 days in a row with no w/o.

I am going to do a light cardio w/o tomorrow (zumba), and hope that helps work out thee final soreness/kinks. Honestly I love the KB w/o but I think the place I signed up for is dangerous. There is NO WAY a newbie to KB should have been pushed & expected to keep up with the whole w/o.

Sorry for the long winded response I am just majorly bummed about losing 3 days from this lower back DOMS, and want to warn anyone starting out with a KB workout.

Please, please, please Focus of FORM 1st and once you are using correct form 100% of the time work the weights up gradually and STOP the moment you can't continue to keep perfect form. I am used to working out with free weights which is ENTIRELY different from the KB. So the w/o is an excellent one but it is (as is with all exercise) a very different w/o and form is particularly crucial.

ILOVEGABE707 Posts: 31
1/15/12 11:49 A

I agre Jillian Michaels is not certified in anything really, I don't know how she gets away with all she does like being on the show "The Dr.s"...

1/25/11 11:27 P

It is my most sincere wish that people would not confuse a strength circuit workout as some form of cardio. There is cardio as a result of a circuit workout but the purpose is to increase strength and muscle function not to increase your cardio numbers.

Kettlebell workouts are STRENGTH workouts not some form of cardio.

In the triad for weight control/loss the order of priority is nutrition (diet), STRENGTH training and lastly cardio.

To worry about the supposed and inaccurate numbers used in a cardio workout is in a way deluding yourself as to the effectiveness of a workout. Results of a programme are demonstrated by changes in measurements, energy levels and feeling of personal well being.

Numbers as simply numbers and have only the value you assign to them, changes in your body are the true measures of your progress and success

A_FOSTER SparkPoints: (0)
Fitness Minutes: (863)
Posts: 6
1/25/11 7:01 P

I got the GoFit brand and I started with a 10lb bell . I could not walk right for 2 days so start out slow my Kettlebell came with a 25min workout DVD witch works for me its quick but you get on heck of a work out..Hope that helped

A_FOSTER SparkPoints: (0)
Fitness Minutes: (863)
Posts: 6
1/25/11 7:01 P

I got the GoFit brand and I started with a 10lb bell . I could not walk right for 2 days so start out slow my Kettlebell came with a 25min workout DVD witch works for me its quick but you get on heck of a work out..Hope that helped

A_FOSTER SparkPoints: (0)
Fitness Minutes: (863)
Posts: 6
1/25/11 6:58 P

I got the GoFit brand and I started with a 10lb bell . I could not walk right for 2 days so start out slow my Kettlebell came with a 25min workout DVD witch works for me its quick but you get on heck of a work out..Hope that helped

NWAS50 Posts: 23
12/4/10 2:53 P

I have been doing some kettlebell workouts from a free site Live Fit Revolution that someone on Spark People was discussing some time ago. I did these for three weeks and my HRM has me burning between 11 and 12 calories a minute. I was using 10 and 15 pound kettlebell depending on the exercise. I kind of fell off it this last two weeks and stopped. I find my computer stalls on the videos and the workouts are kind of long for my taste. I might go back and try the written program but make it less time because I was seeing some results in inches.

MLAN613 Posts: 18,432
12/4/10 11:57 A

The kettlebell classes at my gym are definitely a good cardio and strength mix. The most calories I have burned is about 420 in 30 minutes, and generally and around 300 to 325, not 600! I use a heart rate monitor, as the SP Coach recommended earlier and I suggest that too. You can set it to your height, weight, age, etc and will get a fairly accurate measure.

ZORBS13 SparkPoints: (191,665)
Fitness Minutes: (186,728)
Posts: 15,776
12/4/10 7:49 A

I only count kettlebell work as strength, even when I am doing swings and snatches.

And a 5 pound kettlebell is too light. For women, no lighter than 8kg, or you will not properly engage your hamstrings.

3rd, Jillian Michaels is not certified in kettlebells and the exercises she shows on her DVD are downright dangerous.

GROEDER SparkPoints: (251,966)
Fitness Minutes: (116,381)
Posts: 10,414
12/4/10 6:36 A

I just read all the posts about the kettlebell workouts - the "is it cardio or strength" and a thought occurred to me: When I finish a kettlebell session, I have 1. raised my heart rate greatly, 2. really worked up a sweat, 3. fatigued a lot of muscle groups, and 4. really kicked in the endorphans!!
I really don't care what the exercise classification is, kettlebells offer a great exercise so I just keep doing it!!!!

FITFABME2 Posts: 3,944
12/4/10 1:26 A

What is kettleball - never heard of it!

12/3/10 10:26 P

Does anybody have a recommendation for a brand of kettle bells? Or for a kettle bell workout video? I suspect that any exercise video featuring weights will suffice...

SYDNEYMELYN SparkPoints: (12,457)
Fitness Minutes: (5,534)
Posts: 622
11/10/10 10:21 A


SP_COACH_NANCY SparkPoints: (0)
Fitness Minutes: (112,042)
Posts: 46,222
11/10/10 8:30 A

Kettlebell workouts can be a cardio and strength training workout, very similar to circuit training.


RANNA57 SparkPoints: (0)
Fitness Minutes: (27,558)
Posts: 2,008
11/10/10 7:54 A

Kettlebell workout is on the Cardio portion of the fitness tracker not the strength portion!

11/10/10 1:00 A

A heart rate monitor will not accurately measure any form of strength workout. The built in algorithms are are designed to only measure steady state cardio. Any data obtained from a strength workout is invalid. Spark will not accept HRM measurements of strength workouts as accurate or valid.

SYDNEYMELYN SparkPoints: (12,457)
Fitness Minutes: (5,534)
Posts: 622
11/10/10 12:47 A

I disagree. You're burning calories if your heart is pumping! Definitely get a heart rate monitor. $20-30 at walmart.

11/10/10 12:31 A

Unfortunately kettle bells are strength training and you can not assess a calorie burned value from them. In my opinion as a personal trainer jillian has patronized people by misleading them to believe a dance routine using barbie weights is a "strength" routine. If you can execute more than 8 to 10 repetitions with a weight you are not building strength you are building weight assisted endurance.

My clients do not use any weight less than 20 pounds for any exercise be it free weights, dumbbells or kettle bells. Resistance workouts are strength workouts and are not about measuring calories burned.

SP_COACH_NANCY SparkPoints: (0)
Fitness Minutes: (112,042)
Posts: 46,222
11/9/10 8:43 P


Caloric expenditure is based on the amount of oxygen consumption based on your weight, intensity of your workout and the time you spend doing the activity. The best means for measuring caloric expenditure is to invest in a heart rate monitor. This will be the most accurate measurement outside a lab setting.

I hope this helps!

11/9/10 8:01 P

Along with doing Jillian Michaels' 30-Day Shred, I also picked up a 5lb kettebell (Danskin Now brand) at Walmart with exercise video. While doing research on kettlebells, I am finding that the average number of calories burned in most cases is 20 a minute. If my videos are 30 minutes long, is it safe to say I'd burn 600 calories? I think that's high!

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