{"id":7856,"date":"2020-07-30T15:02:31","date_gmt":"2020-07-30T15:02:31","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=7856"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"100-kettlebell-swings-a-day-weight-loss","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/","title":{"rendered":"100 Kettlebell Swings A Day Weight Loss: Putting Your Strength To The Test"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#100_Kettlebell_Swings_A_Day_Weight_Loss\" >100 Kettlebell Swings A Day Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#Kettlebell_Swing_Workout_How_To_Do_It_Right\" >Kettlebell Swing Workout: How To Do It Right?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#Kettlebell_Weight_Loss_And_Strength_Benefits\" >Kettlebell Weight Loss And Strength Benefits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#Kettlebell_Strength_Benefits\" >Kettlebell Strength Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#Kettlebell_Weight_Loss_Benefits\" >Kettlebell Weight Loss Benefits<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#100_Kettlebell_Swings_A_Day_Fat_Loss\" >100 Kettlebell Swings A Day Fat Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#Factors_That_Influence_The_Number_Of_Calories_You_Can_Expect_To_Burn\" >Factors That Influence The Number Of Calories You Can Expect To Burn<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#100_Kettlebell_Swings_a_Day_Benefits_beyond_Fat_Loss\" >100 Kettlebell Swings a Day Benefits beyond Fat Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#Improved_Aerobic_Capacity\" >Improved Aerobic Capacity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#Prevent_and_Reduce_Back_Pains\" >Prevent and Reduce Back Pains<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#200_Kettlebell_Swings_A_Day_Weight_Loss\" >200 Kettlebell Swings A Day Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#Is_It_Okay_To_Do_Kettlebells_Every_Day\" >Is It Okay To Do Kettlebells Every Day?<\/a><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"100_Kettlebell_Swings_A_Day_Weight_Loss\"><\/span>100 Kettlebell Swings A Day Weight Loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Weights aren\u2019t normally associated with weight-loss, except for kettlebells. <b>Kettlebells are uniquely capable of helping you lose weight, and boost aerobic capacity, apart from increasing strength.<\/b> To take advantage of this valuable exercise device, you can try out the 100 <a href=\"https:\/\/betterme.world\/articles\/kettlebell-workout-for-weight-loss\/\">kettlebell swings<\/a> a day weight loss program. Firstly, you need to know how to do it right.<\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=100_Kettlebell_Swings_A_Day_Weight_Loss\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=100_Kettlebell_Swings_A_Day_Weight_Loss\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kettlebell_Swing_Workout_How_To_Do_It_Right\"><\/span><b>Kettlebell Swing Workout: How To Do It Right?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>To benefit from the 100 kettlebell swings a day weight loss program, you must do it right.<\/p>\n<p>Without proper form, a kettlebell swing workout may cause more harm than good. This is particularly important since you\u2019ll adapt a bent-over posture during specific phases of the workout. If you don\u2019t keep your torso straight, you may injure your back.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=100_Kettlebell_Swings_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-30788 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4158-1024x576.png\" alt=\"100 kettlebell swings a day weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4158.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4158-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4158.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4158.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p>To perform a two-hand kettlebell swing, follow these steps (<a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/exercise-library\/391\/swing\/\">8<\/a>):<\/p>\n<ol>\n<li style=\"font-weight: 400;\">While standing, keep your knees slightly bent and your feet shoulder-width apart.<\/li>\n<li style=\"font-weight: 400;\">With your arms straight, hold the kettlebell with two hands.<\/li>\n<li style=\"font-weight: 400;\">Make sure to use an overhand grip.<\/li>\n<li style=\"font-weight: 400;\">Keep your back straight throughout the workout.<\/li>\n<li style=\"font-weight: 400;\">Note that your arms should not be the origin of the swing.<\/li>\n<li style=\"font-weight: 400;\">The origin of the swing comes from your legs.<\/li>\n<li style=\"font-weight: 400;\">To initiate the swing, lower your hips by approximately 45\u00b0 angle.<\/li>\n<li style=\"font-weight: 400;\">Try to keep your lower legs as stationary as possible while doing this.<\/li>\n<li style=\"font-weight: 400;\">Let the kettlebell automatically swing back between your legs.<\/li>\n<li style=\"font-weight: 400;\">Keep your chest out and your head facing forward.<\/li>\n<li style=\"font-weight: 400;\">Also, keep your shoulders back throughout the workout.<\/li>\n<li style=\"font-weight: 400;\">To initiate the forward swing, push your hips up in a forceful motion.<\/li>\n<li style=\"font-weight: 400;\">Allow the kettlebell to automatically swing up to chest level.<\/li>\n<li style=\"font-weight: 400;\">Repeat this process.<\/li>\n<\/ol>\n<p>When starting, you can have someone supervise your workout to check for any improper form. If you don\u2019t have anyone nearby, you can record yourself with a camera during the workout to check for poor form.<\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=100_Kettlebell_Swings_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-30797 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4148-1024x576.png\" alt=\"100 kettlebell swings a day weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4148.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4148-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4148.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4148.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kettlebell_Weight_Loss_And_Strength_Benefits\"><\/span><b>Kettlebell Weight Loss And Strength Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>To appreciate the real value of the 100 kettlebell swings a day weight loss program, you need to know the extent of weight loss and strength benefits to expect. This way, you can determine whether a kettlebell weight loss workout will serve you better than hiking, cycling, or any other weight loss workout.<\/p>\n<p>Here is an analysis of the expected benefits.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kettlebell_Strength_Benefits\"><\/span><b>Kettlebell Strength Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Since kettlebells can be used in resistance training, you\u2019re sure to get strength benefits.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=100_Kettlebell_Swings_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-30789 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157-1024x576.png\" alt=\"fitness app\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p>So, how effective are kettlebells?<\/p>\n<p>One study revealed that kettlebells can be just as effective as jump squats (<a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2012\/08000\/Kettlebell_Swing_Training_Improves_Maximal_and.28.aspx\">3<\/a>). In the study, participants experienced increases in both maximum and explosive strength from kettlebell workouts.<\/p>\n<p>21 men, aged 18 to 27 years, went through a 6-week training program with bi-weekly workout sessions. The performance of one group doing kettlebell workouts was compared with another group doing jump squats.<\/p>\n<p>Researchers in the study found similar performance between the two groups when measuring their half squat and vertical <a href=\"https:\/\/betterme.world\/articles\/jump-squats-benefits\/\">jump<\/a> height performance.<\/p>\n<p>Although the study didn\u2019t involve daily workouts, it\u2019s a useful indicator of the potential benefits to your lower body strength.<\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/muscular-endurance-exercises\/\">Muscular Endurance Exercises: Get in Fighting Shape With These Muscle-Blasting Moves<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=100_Kettlebell_Swings_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-30796 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4149-1024x576.png\" alt=\"100 kettlebell swings a day weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4149.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4149-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4149.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4149-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4149.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kettlebell_Weight_Loss_Benefits\"><\/span><b>Kettlebell Weight Loss Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>What about the weight loss benefits?<\/p>\n<p>An interesting aspect of kettlebell swings is they promote positive hormonal responses, which enhances <a href=\"https:\/\/betterme.world\/articles\/stevia-and-belly-fat\/\">body-fat-burning<\/a>.<\/p>\n<p>Researchers from the University of North Texas performed a study to verify this. Their research showed significant increases in growth hormone and testosterone levels (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24714543\/\">10<\/a>).<\/p>\n<p>It\u2019s particularly intriguing that the hormonal boost was detected after the study. The participants did only 12 sets of kettlebell swings involving 30-second workouts with 30-second rest periods, and they only used 35-pound (15.8 kg) bells.<\/p>\n<p>But why are these hormones so valuable?<\/p>\n<p>Well, according to The Endocrine Society, testosterone helps increase muscle mass and enhance fat loss (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4154787\/\">9<\/a>). It\u2019s a good thing that both men and women have testosterone in their bodies.<\/p>\n<p>It\u2019s also important to remember that your testosterone levels fall as you grow older. Therefore, kettlebell workouts can help boost those hormone levels.<\/p>\n<p>Since kettlebell swing workouts aren\u2019t particularly complicated, people of all ages can do such workouts.<\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=100_Kettlebell_Swings_A_Day_Weight_Loss\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=100_Kettlebell_Swings_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-30795 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4150-1024x576.png\" alt=\"100 kettlebell swings a day weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4150.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4150-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4150.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4150-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4150.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"100_Kettlebell_Swings_A_Day_Fat_Loss\"><\/span><b>100 Kettlebell Swings A Day Fat Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Besides understanding the general benefits of kettlebell workouts, you need to know the specific benefits of the 100 kettlebell swings a day weight loss program.<\/p>\n<p>Once you determine the exact calories you expect to burn, you will know how well to complement the 100 kettlebell swings a day fat loss program with an appropriate diet plan. This is important because you can only lose weight if you burn more calories than what you consume.<\/p>\n<p>In that regard, one study published in ACE FitnessMatters stands out (<a href=\"https:\/\/www.webmd.com\/fitness-exercise\/news\/20100212\/kettlebell-workouts-burn-calaories-fast\">5<\/a>).<\/p>\n<p>In the study, 10 men and women aged 29-46 years performed 20-minute-long kettlebell workouts. Based on a typical average of 22 swings per minute, that would mean a total of about 440 swings (<a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/04000\/Oxygen_Cost_of_Kettlebell_Swings.21.aspx\">6<\/a>).<\/p>\n<p>In 20 minutes, the participants burned an average of 400 calories (20 calories per minute).<\/p>\n<p>Based on that calorie count, you can expect to burn approximately 100 calories from 100 kettlebell swings.<\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/\">Taking A Week Off From Lifting: How Rest Days Could Help You Maximize Your Gains<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=100_Kettlebell_Swings_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-36441 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5011-convert.io_-1024x576.jpg\" alt=\"100 kettlebell swings a day weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5011-convert.io_.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5011-convert.io_-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5011-convert.io_.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5011-convert.io_-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5011-convert.io_.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Factors_That_Influence_The_Number_Of_Calories_You_Can_Expect_To_Burn\"><\/span><strong>Factors That Influence The Number Of Calories You Can Expect To Burn<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>However, the actual number of calories you can expect to burn will vary dramatically based on multiple factors, including:<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Your body weight:<\/b> Heavier people typically burn more calories.<\/li>\n<li style=\"font-weight: 400;\"><b>The kettlebell weight<\/b>: This is relative to your physical ability. For men, a 35-pound kettlebell is very light, but it may be just right for a younger female.<\/li>\n<li style=\"font-weight: 400;\"><b>Swings per minute<\/b>: You can increase the intensity of the workout by increasing the speed.<\/li>\n<li style=\"font-weight: 400;\"><b>Proper form<\/b>: Proper form ensures that you fully exert the right muscles for maximum effort.<\/li>\n<li style=\"font-weight: 400;\"><b>Your age<\/b>: Younger people may have more muscle mass, which gives them the capacity to burn more calories.<\/li>\n<li style=\"font-weight: 400;\"><b>Your gender<\/b>: Men tend to have higher metabolism levels compared to women.<\/li>\n<li style=\"font-weight: 400;\"><b>Your activity level<\/b>: Someone who has an active lifestyle will likely burn more calories than a sedentary person.<\/li>\n<li style=\"font-weight: 400;\"><b>Your lean body mass<\/b>: If you have more muscles, you\u2019ll likely burn more calories.<\/li>\n<li style=\"font-weight: 400;\"><b>Your metabolic rate<\/b>: A higher metabolic rate will lead to a higher calorie burn.<\/li>\n<\/ul>\n<p>As you can see, the specific calorie burn can vary immensely due to variations in all these factors. Therefore, a useful strategy to figure out your specific calorie burn is to measure it when doing the workout.<\/p>\n<p>You can use a heart rate monitor to get a more accurate estimate of your calorie burn.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=100_Kettlebell_Swings_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-30793 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4152-1024x576.png\" alt=\"100 kettlebell swings a day weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4152.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4152-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4152.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4152-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4152.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"100_Kettlebell_Swings_a_Day_Benefits_beyond_Fat_Loss\"><\/span><b>100 Kettlebell Swings a Day Benefits beyond Fat Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Although the main benefit of the 100 kettlebell swings a day weight loss program is burning fat, the workout offers far more benefits. This is because the kettlebell swing is an all-round fitness workout, much like a cross between circuit weight training and running.<\/p>\n<p>So, here are the 100 kettlebell swings a day benefits you may not know about.<\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Aerobic_Capacity\"><\/span><b>Improved Aerobic Capacity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p>It isn\u2019t enough just to lose fat.<\/p>\n<p>To be truly physically fit, you also need an improved aerobic capacity.<\/p>\n<p>Fortunately, kettlebell swings also improve your aerobic capacity, as well as your dynamic balance and core strength. This was tested and proven in one study by the American Council on Exercise (ACE) (<a href=\"https:\/\/www.acefitness.org\/certifiednewsarticle\/3172\/ace-sponsored-research-study-kettlebells-kick-butt\/\">1<\/a>).<\/p>\n<p>In the study, researchers tested and found a significant boost in the VO2max (maximum rate of oxygen consumption) of 18 volunteers. The volunteers had gone through eight weeks of bi-weekly kettlebell workouts.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=100_Kettlebell_Swings_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-31248 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12-1024x576.jpg\" alt=\"100 kettlebell swings a day weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Prevent_and_Reduce_Back_Pains\"><\/span><b>Prevent and Reduce Back Pains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p>Kettlebell swings are also somehow therapeutic.<\/p>\n<p>The National Research Centre for the Working Environment in Denmark performed a study to uncover this benefit (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21107513\/\">4<\/a>). Researchers found that the workouts help reduce pain in the lower back, shoulders, and neck.<\/p>\n<p>By strengthening your back, you can avoid lower back injuries.<\/p>\n<p>This is particularly useful if your job typically has a high occurrence of musculoskeletal pain.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=100_Kettlebell_Swings_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-30791 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"200_Kettlebell_Swings_A_Day_Weight_Loss\"><\/span><b>200 Kettlebell Swings A Day Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Perhaps you\u2019re up for a bigger challenge than 100 kettlebell swings.<\/p>\n<p>What about a 200 kettlebell swings a day weight loss program?<\/p>\n<p>How many calories will you burn?<\/p>\n<p>Based on the calorie count in the previously mentioned study published in ACE FitnessMatters, you\u2019ll burn about 200 calories.<\/p>\n<p>But remember that the calorie burn will vary massively based on multiple factors, including your body weight (<a href=\"https:\/\/www.dhs.wisconsin.gov\/publications\/p4\/p40109.pdf\">2<\/a>), which means you can potentially burn up to 400 calories or more.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=100_Kettlebell_Swings_A_Day_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-30790 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156-1024x576.png\" alt=\"100 kettlebell swings a day weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Okay_To_Do_Kettlebells_Every_Day\"><\/span><b>Is It Okay To Do Kettlebells Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Maybe you\u2019re interested in a more aggressive weight-loss plan. So, you\u2019re not just thinking of doing more kettlebell swings. Instead, you want to do it every day.<\/p>\n<p>So, should you do kettlebells every day?<\/p>\n<p>To answer that question, you need to consider physical activity recommendations by reputable organizations. For instance, the U.S. Department of Health and Human Services provides Physical Activity Guidelines for both <a href=\"https:\/\/betterme.world\/articles\/what-happens-to-your-body-when-you-exercise\/\">aerobic activities<\/a> and weight training (<a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-10\/PAG_ExecutiveSummary.pdf\">7<\/a>). This is a useful guide since kettlebell swings are a combination of aerobic workouts and weight training.<\/p>\n<p>Although the guideline doesn\u2019t give a specific number of days for aerobic workouts, it recommends two or more days of muscle-building exercises per week.<\/p>\n<p>However, the maximum recommended <a href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/\">workout<\/a> frequency is five days per week.<\/p>\n<p>This gives you at least one rest day for your muscles to recover and avoid injuries.<\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=100_Kettlebell_Swings_A_Day_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>100 Kettlebell Swings A Day Weight Loss Weights aren\u2019t normally associated with weight-loss, except for kettlebells. Kettlebells are uniquely capable of helping you lose weight, and boost aerobic capacity, apart from increasing strength. To take advantage of this valuable exercise device, you can try out the 100 kettlebell swings a day weight loss program. Firstly, [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":30787,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[170],"coauthors":[100],"class_list":["post-7856","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss","tag-strength-training-home"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>100 Kettlebell Swings A Day Weight Loss: Putting Your Strength To The Test - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn how the 100 kettlebell swings a day weight loss program can help you lose weight, boost your aerobic capacity, and increase your strength.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"100 Kettlebell Swings A Day Weight Loss: Putting Your Strength To The Test\" \/>\n<meta property=\"og:description\" content=\"Learn how the 100 kettlebell swings a day weight loss program can help you lose weight, boost your aerobic capacity, and increase your strength.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4146.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1536\" \/>\n\t<meta property=\"og:image:height\" content=\"864\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"A. Porter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"A. Porter\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/\"},\"author\":{\"name\":\"A. Porter\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/8d929e0088469d17d9ac4a7963f018b9\"},\"headline\":\"100 Kettlebell Swings A Day Weight Loss: Putting Your Strength To The Test\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/\"},\"wordCount\":1628,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4146.png\",\"keywords\":[\"Strength Training at Home\"],\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\">100 Kettlebell Swings A Day Weight Loss<\/h2>\\r\\nWeights aren\u2019t normally associated with weight-loss, except for kettlebells. <b>Kettlebells are uniquely capable of helping you lose weight, and boost aerobic capacity, apart from increasing strength.<\/b> To take advantage of this valuable exercise device, you can try out the 100 <a href=\\\"https:\/\/betterme.world\/articles\/kettlebell-workout-for-weight-loss\/\\\">kettlebell swings<\/a> a day weight loss program. Firstly, you need to know how to do it right.\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Kettlebell Swing Workout: How To Do It Right?<\/b><\/h2>\\r\\nTo benefit from the 100 kettlebell swings a day weight loss program, you must do it right.\\r\\n\\r\\nWithout proper form, a kettlebell swing workout may cause more harm than good. This is particularly important since you\u2019ll adapt a bent-over posture during specific phases of the workout. If you don\u2019t keep your torso straight, you may injure your back.\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=100_Kettlebell_Swings_A_Day_Weight_Loss\\\"><img class=\\\"aligncenter wp-image-30788 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4158-1024x576.png\\\" alt=\\\"100 kettlebell swings a day weight loss\\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a>\\r\\n\\r\\nTo perform a two-hand kettlebell swing, follow these steps (<a href=\\\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/exercise-library\/391\/swing\/\\\">8<\/a>):\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\">While standing, keep your knees slightly bent and your feet shoulder-width apart.<\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\">With your arms straight, hold the kettlebell with two hands.<\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\">Make sure to use an overhand grip.<\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\">Keep your back straight throughout the workout.<\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\">Note that your arms should not be the ori ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/\",\"url\":\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/\",\"name\":\"100 Kettlebell Swings A Day Weight Loss: Putting Your Strength To The Test - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4146.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Learn how the 100 kettlebell swings a day weight loss program can help you lose weight, boost your aerobic capacity, and increase your strength.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4146.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4146.png\",\"width\":1536,\"height\":864,\"caption\":\"how many exercises per muscle group\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Weight Loss\",\"item\":\"https:\/\/betterme.world\/articles\/weight-loss\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"100 Kettlebell Swings A Day Weight Loss: Putting Your Strength To The Test\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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Porter\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/fa4c9cc1f8369cda37d0f52f7999de90\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Alex-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Alex-150x150.png\",\"caption\":\"A. Porter\"},\"description\":\"Alex is a professional writer who takes pride in helping people achieve their health goals and motivates others to start taking care of their bodies through exercise and proper nutrition. Being a part of the BetterMe Team, he is extremely inspired by our mission to promote a healthy lifestyle, which includes not only physical, but also mental well-being. Alex emphasizes the importance of safe yet efficient workouts and healthy diets. His main goal is to make more people realize how essential these aspects are, and how drastically they can improve their lives.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/oleksii-popovych-0355a120b\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/alexporter\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"100 Kettlebell Swings A Day Weight Loss: Putting Your Strength To The Test - BetterMe","description":"Learn how the 100 kettlebell swings a day weight loss program can help you lose weight, boost your aerobic capacity, and increase your strength.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/","og_locale":"en_US","og_type":"article","og_title":"100 Kettlebell Swings A Day Weight Loss: Putting Your Strength To The Test","og_description":"Learn how the 100 kettlebell swings a day weight loss program can help you lose weight, boost your aerobic capacity, and increase your strength.","og_url":"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1536,"height":864,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4146.png","type":"image\/png"}],"author":"A. Porter","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"A. Porter","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/"},"author":{"name":"A. Porter","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/8d929e0088469d17d9ac4a7963f018b9"},"headline":"100 Kettlebell Swings A Day Weight Loss: Putting Your Strength To The Test","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/"},"wordCount":1628,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4146.png","keywords":["Strength Training at Home"],"articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\">100 Kettlebell Swings A Day Weight Loss<\/h2>\r\nWeights aren\u2019t normally associated with weight-loss, except for kettlebells. <b>Kettlebells are uniquely capable of helping you lose weight, and boost aerobic capacity, apart from increasing strength.<\/b> To take advantage of this valuable exercise device, you can try out the 100 <a href=\"https:\/\/betterme.world\/articles\/kettlebell-workout-for-weight-loss\/\">kettlebell swings<\/a> a day weight loss program. Firstly, you need to know how to do it right.\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Kettlebell Swing Workout: How To Do It Right?<\/b><\/h2>\r\nTo benefit from the 100 kettlebell swings a day weight loss program, you must do it right.\r\n\r\nWithout proper form, a kettlebell swing workout may cause more harm than good. This is particularly important since you\u2019ll adapt a bent-over posture during specific phases of the workout. If you don\u2019t keep your torso straight, you may injure your back.\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=100_Kettlebell_Swings_A_Day_Weight_Loss\"><img class=\"aligncenter wp-image-30788 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4158-1024x576.png\" alt=\"100 kettlebell swings a day weight loss\" width=\"770\" height=\"433\" \/><\/a>\r\n\r\nTo perform a two-hand kettlebell swing, follow these steps (<a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/exercise-library\/391\/swing\/\">8<\/a>):\r\n<ol>\r\n \t<li style=\"font-weight: 400;\">While standing, keep your knees slightly bent and your feet shoulder-width apart.<\/li>\r\n \t<li style=\"font-weight: 400;\">With your arms straight, hold the kettlebell with two hands.<\/li>\r\n \t<li style=\"font-weight: 400;\">Make sure to use an overhand grip.<\/li>\r\n \t<li style=\"font-weight: 400;\">Keep your back straight throughout the workout.<\/li>\r\n \t<li style=\"font-weight: 400;\">Note that your arms should not be the ori ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/","url":"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/","name":"100 Kettlebell Swings A Day Weight Loss: Putting Your Strength To The Test - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4146.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Learn how the 100 kettlebell swings a day weight loss program can help you lose weight, boost your aerobic capacity, and increase your strength.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4146.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4146.png","width":1536,"height":864,"caption":"how many exercises per muscle group"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Weight Loss","item":"https:\/\/betterme.world\/articles\/weight-loss\/"},{"@type":"ListItem","position":3,"name":"100 Kettlebell Swings A Day Weight Loss: Putting Your Strength To The Test"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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