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The power of 10 minutes....

Tuesday, December 20, 2011

** The sweat is REAL.... **
Me with a 20 lb Kettlebell...

I have this thing about strength training, check that, more of a mental block...

For some reason I have this mental thing about not wanting to give up cardio time for weights. Frankly I just like to put my brain in cruise control and go for a run. After a 30 min spin on my indoor cycle trainer I took on a personal challenge.. I wanted to see how many calories I could roast in just 10 minutes with a Kettlebell.

In short I couldnt hack a full 10 min routine so I did as much as I could, immediately transitioned to 20 lb dumbbell curls then grabbed the KB again for another set of swings. In short, I was a mess. I was a little sweaty after 30 min on the bike, I was a soup sandwich after the KB..

Here are the stats...

Indoor cycle trainer... 30 minutes HR max 139 / Avg 113 calories= 465
-not too bad for a relatively easy cycle with intervals

Kettlebells w/ dumbbell curls both 20 lbs 10 minutes HR Max 154 / Avg 143 calories = 226

Yowzers, that was intense.... I will bite my lip....... I need a Kettlebell routine

691 calories destroyed in 40 minutes...REST IN PEACE...

Here is a link to get the basic Kettlebell routine. This video is the one that came with my Kettlebell.-- full version

Bob Harper Kettlebell Basics Body Shred Workout provided by

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Member Comments About This Blog Post:
SBNORMAL 1/11/2012 2:19AM

  I saw some on sell. I need to burn 460 calories a day, this would do it.

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BECKS79 1/8/2012 6:42PM

    Good on you! That is awesome work ...

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BECKS79 1/8/2012 6:42PM

    Good job! That is crazy .. and good on you for lifting 20 pounds with one hand! Impressive!

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BECKS79 1/8/2012 6:42PM

    Good job! That is crazy .. and good on you for lifting 20 pounds with one hand! Impressive!

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BECKS79 1/8/2012 6:42PM

    Good job! That is crazy .. and good on you for lifting 20 pounds with one hand! Impressive!

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BECKS79 1/8/2012 6:41PM

    Good job! That is crazy .. and good on you for lifting 20 pounds with one hand! Impressive!

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SALLY_MANDER 1/7/2012 2:26AM

    I have a love/hate relationship with ST: I love how it makes me look, but hate the time it takes to get it done (I could be spending that hour on the elliptical or out for a run!)

But I do have to say, kettlebells rock! Enjoy :)

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RAMOSELDER01 1/1/2012 5:24PM

  I've been using kettlebells (7lb & 10lb) since Sept and also use the Bob Harper dvd, can anyone tell me how many calories are burned doing the routine?

Also, 2 other very good dvds are Art of Strength and Lauren Bell.

I love kettlebells!! emoticon

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MARGARITTM 1/1/2012 8:32AM

    Thanks for the link - I'm right there with you on struggling with the strength stuff!..... off for a run. but am committed to strength training 4 days a week.

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KT-NICHOLS-13 12/26/2011 12:13PM

    Great job! I too have a hard time giving up cardio time for strength training. Something I have started to change already.

Be well friend!

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TRILLIUM22 12/21/2011 3:57PM

    Great job on the ST. I've been working on my ST routine.

However, at the risk of being a spoil sport. Generally you can't use your HRM to estimate the calories burned with ST.

Here's a spark treatment of why.

Comment edited on: 12/21/2011 4:06:12 PM

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BLACKROSE_222 12/21/2011 1:58PM

    Great job - ST is still my biggest challenge. I really need to get myself into that groove too. And I LOVE that the sweat is real!

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KKINNEA 12/21/2011 11:57AM

    You can lift a 20lb kettlebell with one hand? Time to level up - great job!

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LIV2RIDE 12/21/2011 10:36AM

    Nice job! I just read a report that said combo workouts (cardio and strength) burn more fat than doing one or the other. I guess that's why workouts like BodyRock have become so popular. Great job!! emoticon

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PIXIEMOM13 12/21/2011 10:22AM

    I have a kettlebell and only used it a little bit.. now since I love me some Bob Harper, well... heheh between that link and your blog it might get me back into using it again. ;)

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CBAILEYC 12/21/2011 10:18AM

    I LOVE kettlebell workouts. I need to get back to them.
WooHoo You! Nicely done!
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IMIN2GENES 12/21/2011 9:50AM

    Thanks for the link! I was looking for an intro for my kettlebell. I have it, now I just need to use it!

Way to go! What an awesome workout!

Comment edited on: 12/21/2011 10:28:34 AM

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    Woohoo! emoticon

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NIGHTSKYSTAR 12/21/2011 9:30AM

    wow!!! i had no idea...good for you!!

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RHONDALYN10 12/21/2011 9:19AM

    Love it! ST is a must in my book. Your metabolism stays higher for longer periods.
I have Bob's Kettlebell DVD and it is kick butt! I have a bunch of his DVD's and they are no joke.
Glad you tried it and enjoyed it!

Comment edited on: 12/21/2011 9:20:16 AM

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FITFOODIE806 12/21/2011 7:12AM

    nice work! I feel the same way about giving up cardio time. I know I need to do it and every week I tell myself I will get in ST, but then I go for a run instead! Thanks for the motivation to fix that today.

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MAGGIE101857 12/21/2011 6:15AM

    You and me both! I know I need to do it, but give me my treadmill or bike, and I am a much happier person! I told myself a week ago "just add 10 minutes at the end of each cardio" and I did it ONCE : (

I have the kettlebells, and I have Bob's great DVD (along with a million others)!!! Time for a new Spark Streak goal??????? emoticon emoticon emoticon

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JAKENSAMSMOM 12/21/2011 5:08AM

    As a distance runner it so easy to tie your shoes and run out the door. I always put off strentgh go to know you got your heart rate up that much! Are you using a HRM to caculate calories?

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WANNABFIT34 12/21/2011 4:33AM

    I am a convert to kettelbells started to use them with my trainer and after the first 20 swings I was conviced that they are a calorie shredding machine....Awesome workout, my awesome friend.

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KITHKINCAID 12/21/2011 2:23AM

    Ooh - must try! And must invest in a kettlebell!

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DRB13_1 12/21/2011 1:20AM

    cross training is good for you...but you already knew that!
watch out, world, Robert is ready to take you on!
"sweat is the fat cells crying"
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_JODI404 12/21/2011 12:37AM

    Way to Go!! I think I need some of that too!!!

Way to destroy those calories!! emoticon emoticon emoticon

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GOING-STRONG 12/20/2011 10:51PM

    Wowsa! You make an excellent point.... we know that strength training is an important part of a fitness plan but the calorie burn is also pretty impressive!

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