Usually, kettlebell workouts are built on a high-rep range, meaning that several muscles are worked at once and, if kept at a consistent pace, can offer similar aerobic benefits to HIIT training. During a 2010 study, participants performed a 20-minute kettlebell snatch workout and were found to burn 13.6 calories a minute during the entirety of the workout, equating to “running a 6-minute mile pace.”
Similarly, by performing kettlebell circuits three times a week, you’ll pump up your VO2 max by 6 per cent in just under a month, according to the NSCA’s TSAC Report. Using kettlebells, you can also improve your strength, cardio, stability, power, endurance and balance.
The Journal of Strength and Conditioning Research also found that kettlebell training contributes to a healthier lower back, owing to the loading and movement patterns.