In a VO2 kettlebell study using a tabata style work/rest system a 40min workout plus afterburn calories can top out at 1200 calories a session. If I do a 40 min workout then I'll do a self evaluation of how much time I rested and how hard I pushed and place myself somewhere between 1000 and 1200 calories for that workout.
The reason that the calories burned doesn't vary with body or kb weight is because sets are measured for time. If I were doing 3 sets of 10 reps and did it faster or slower than someone else the calories are different. But if I'm using a higher weight of kb for 30sec and you use a lower weight you'll get more reps in and that mostly evens out the exertion. Also, muscles are scaled to our frames so something like a squat may be a greater distance traveled for someone who's taller than me, but their muscles are also used to carrying the extra weight of that larger frame.
When I do workouts that count reps it is usually as a self test to evaluate my fitness progression. A good starting point for any new kettlebell user is to pick 2 or 3 exercises and switch between them every 30 seconds for 2 to 4 minutes, repeat that 2 or 3 times and then pick a different set of exercises and repeat until you've hit the 35 to 40min mark. Rests should be 30sec for 2 min of work, 1min for 4 min of work, and 1.5min for 6min of work.
| current weight: 205.0