Kettlebell swing calories

See the energy used by kettlebell swings, such as ten minutes of them.

Your details

10 min of kettlebell swings

109 kcal

extra over resting, for your weight; add age, sex and height to personalise

Total, including what you burn at rest120 kcal
Your resting burn over that time11 kcal (1,529 kcal a day)
Effort for you (corrected METs)11.3 METs, against 9.8 for the standard 3.5 ml/kg/min
Personalised withaverage adult figures (add age, sex and height)
Effort level9.8 METs, vigorous
Each week (3 sessions)328 kcal on top of resting
Counts towards your 150 weekly minutes60 minutes (vigorous counts double)
Strength workkettlebell swings and circuits work your muscles against resistance, so they count as muscle strengthening (NHS): 3 sessions a week cover the 2 days the UK CMOs suggest

The headline is the extra energy the activity used on top of what you would burn resting, which is the part that counts against food. Figures use the 2024 Compendium corrected METs and can be 20% out either way; fitness, technique and how hard you go all move them.

Chest pain, feeling faint or unusual breathlessness when active: stop, and call 999 if it does not pass. If you have a heart condition or have been told to take care, check with your GP about harder exercise.

The working

10 minutes of swings

The 2024 Compendium rates kettlebell swings at 9.8 METs. The standard sum is METs × 3.5 × kg ÷ 200 per minute, so at 11 st (69.9 kg) 10 minutes uses 120 kcal in total. About 11 kcal of that you would have burned resting anyway (Harris-Benedict for an average 40 year old, 170 cm), leaving 109 kcal extra. Three sessions a week count 60 vigorous minutes towards your 150.

Add your sex, age and height to personalise it. The 2024 Compendium corrects each MET for your own resting rate, so the extra kcal shifts a little: a shorter, older woman burns less at rest, so more of the total counts as extra.

Swings and a circuit

Strength work too

Add a kettlebell circuit after your swings and we add both up. Because kettlebell work makes your muscles work against resistance, the NHS counts it as muscle strengthening, so two sessions a week cover the 2 strength days the UK Chief Medical Officers suggest.

The swing

Hips, not arms

Hinge at the hips, back flat
Snap the hips forward
Arms just guide the bell
Bell to chest height is plenty

Picking a weight

Start light

Many coaches suggest 8 to 12 kg to learn, and 12 to 24 kg once the hinge is solid. If your back aches, the bell is too heavy or the hinge needs work.

Read with care

What this cannot tell you

Rest timeCount only time swinging, not the rests.
Back painStop if swings hurt your back; get the technique checked.
Bell weightMETs do not change with the bell, but effort does.

Questions

Common questions

How many calories do kettlebell swings burn?

About 11 kcal a minute for an 11 stone adult.

Are kettlebell swings cardio or strength?

Both: they raise your heart rate and work hips and back.

How many swings should I do?

Sets of 10 to 20 with rests, building to 100 a session.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.