Calories Burned Doing Kettlebell Swings: Chart by Weight and Calculator
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This page estimates the energy you use doing kettlebell swings. The table relies on compendium data. These figures are broad estimates for a typical adult. Your actual energy use depends on your fitness level, technique, body composition, and how hard you work. Keep in mind that fitness trackers also provide estimates rather than exact measurements.
Use the table to find a baseline for your training sessions based on your body weight and the type of workout you choose.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Kettlebell swings (code 02058) | 9.8 | 280 | 350 | 420 | 490 | 560 |
| Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity (code 02040) | 7.5 | 214 | 268 | 321 | 375 | 429 |
By duration
For the row “Kettlebell swings” (9.8 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 140 | 175 | 210 | 245 | 280 |
| 30 min | 280 | 350 | 420 | 490 | 560 |
| 45 min | 420 | 525 | 630 | 735 | 840 |
| 60 min | 560 | 700 | 840 | 980 | 1120 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Kettlebell swings: 9.8 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 350 kcal.
Which row is you?
The table offers two different categories for this exercise. The first row represents continuous, dedicated swings, which demands a higher level of effort and energy. The second row covers vigorous circuit training that mixes kettlebells with aerobic movements and minimal rest. To pick the right row, look at your workout structure. If you are doing unbroken sets of swings for the entire duration, choose the first option. If your routine mixes swings with other exercises in a circuit format, the second option gives a more accurate estimate.
What changes the real number
- The physical weight of the kettlebell you choose to swing.
- Your resting metabolic rate and overall body composition.
- How efficiently you hinge at the hips and drive the weight.
- The number of completed swings you perform per minute.
Practical tips
- Keep your back straight and use your hips to generate power rather than lifting with your arms.
- Log your active working time rather than the total time spent at the gym for a better estimate.
- Start with a lighter weight to practice your form before moving to heavier loads.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sharp or sudden pain in your lower back or spine.
- Feeling dizzy, lightheaded, or unusually faint between sets.
- Pain or a popping sensation in your shoulders or knees.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.