100 Kettlebell Swings A Day: The Ultimate Solution For Weight Loss

By komal
7 Min Read

With the exception of kettlebells, weights aren’t typically connected with weight loss. Kettlebells are unlike any other kind of strength training since they can also be used to increase aerobic capacity and reduce body fat. To maximize the benefits of this effective training tool, consider the 100 kettlebell swings each day plan. To begin, you must have the proper expertise.

The weight reduction benefits of doing 100 kettlebell swings per day need proper execution.

A kettlebell swing workout might be harmful if performed incorrectly. Since you’ll be adopting a stooped position for a portion of the exercise, this is very crucial. You might hurt your back by slouching or bending at the waist.

Steps to swing a kettlebell with two hands

  • Keep your feet shoulder-width apart while standing with a small bend in your knees.
  • Hold the kettlebell in both hands, elbows at your sides.
  • Always use an overhand grip when lifting.
  • Maintain an upright posture as you work out.
  • You should not start the swing with your arms.
  • The motion of the swing starts in your thighs.
  • Drop your hips to a 45-degree angle to start the swing.
  • While doing this, maintain your lower legs as still as you can.
  • Allow the kettlebell to return between your legs on its own.
  • Keep your chin up and your chest out.
  • Maintain a neutral spine and a backward scapula position.
  • You may start your forward swing by making a strong upward motion with your hips.
  • Let the kettlebell swoop to your chest on its own.
  • This should be done again.
  • Having a trainer or coach watch your first few workouts might help ensure appropriate form. If you don’t have a spotter, you may use a camera to film your workout and examine it for improper form later.
100 Kettlebell Swings A Day

How to Lose Weight Using Kettlebells

Kettlebell swings have a unique effect on the body because they stimulate fat-burning hormones.

The University of North Texas conducted a research to confirm these findings. The levels of growth hormone and testosterone measured in their studies increased significantly.

It’s fascinating that the hormone increase was identified after the trial was finished. Twelve sets of kettlebell swings were performed, each set lasting 30 seconds and separated by 30 seconds of rest. The participants utilized bells weighing a total of 35 pounds (15.8 kilograms).

Well, testosterone does aid build muscle mass and promote fat reduction, per The Endocrine Society. It’s great that both sexes produce and use testosterone.

Also, as you get older, your testosterone levels naturally decline. Consequently, kettlebell exercises can aid in increasing such hormone levels.

Workouts including the kettlebell swing are suitable for persons of varying ages because of their simplicity.

100 Kettlebell Swings Daily Fat Loss

If you want to lose weight with the 100 kettlebell swings a day program, you need to know not just the general advantages of kettlebell exercises, but also the particular benefits of this program.

Once you know how many calories you can anticipate to burn by doing 100 kettlebell swings each day, you may make dietary adjustments to maximize your fat reduction results. The only way to lose weight is to expend more energy than you take in, therefore this is crucial.

As an example, consider research from ACE FitnessMatters.

Ten adults (ages 29–46) took part in the study, all of whom worked out with kettlebells for 20 minutes. That’s around 440 strokes if you swing at a rate of 22 per minute, which is about normal.

On average, the group burnt 400 calories in the allotted time (20 calories each minute).


It takes commitment, knowledge about what works, and hard effort to start on the path to fitness. The article provides a thorough analysis of the advantages and disadvantages of this type of physical training. Swinging a kettlebell is a great way to work out many muscle groups and may even help you lose weight. It is crucial to take care while beginning any fitness program and to pay attention to details like form, progression, and customization to your own fitness level and goals. Put your health and safety first at all times, and before making any major changes to your workout program, think about getting some expert advice.


Q1. Can I lose weight if I only do 100 kettlebell swings each day?

Although doing 100 kettlebell swings per day can help with weight reduction and muscular engagement, a more comprehensive program is necessary for long-term success. Important factors include dietary habits, level of physical activity, and way of life. Kettlebell swings can be helpful, but for optimal results, you should incorporate them into a regimen that also includes a healthy diet and several other types of physical activity.

Q2. Are swings with a kettlebell too advanced for novices?

Correct form is essential when performing kettlebell swings to avoid injury. In order to avoid injury and maximize the benefits of each repetition, beginners should begin with fewer reps and focus on perfecting their technique. To guarantee that you are executing kettlebell swings safely and successfully, it is essential that you get advice from a competent fitness teacher or personal trainer.

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