Those who train with kettlebells know they are one of the top tools for fat-burning. Now, a study by the American Council on Exercise proves the anecdotal evidence to be true.

Click here to read the complete article from the Jan/Feb 2010 issue of ACE FitnessMatters.
Please refrain from studying the exercise examples too closely and instead see an RKC Certified Instructor who will teach you a much safer and more powerful way to perform them.

The ACE study shows that kettlebell snatches done Viking Warrior Conditioning style burn an amazing 404 calories in only 20-minutes (1212cal/hour)! The VWC protocol used in the study was developed by Master RKC Kenneth Jay and in this case involves 15sec of Snatches at a fast pace, followed by 15sec of Rest for up to 40mins straight.

Here are other examples of exercises that come close to this phenominal calorie burn (at least 800cal/hr for a 155lb person) :

Running, 10 mph (6 min mile) - 1126cal/hr
Running, 9 mph (6.5 min mile) - 1056cal/hr
Running, stairs, up - 1056cal/hr
Skating, ice, speed, competitive - 1056cal/hr
Skiing, cross-country, uphill, maximum effort - 1161cal/hr
Squash - 844cal/hr
Bicycling, >20mph, racing - 1126cal/hr
Bicycling, 16-19mph, very fast, racing - 844cal/hr
Bicycling, stationary, very vigorous effort - 880cal/hr
Boxing, in ring, general - 844cal/hr
Handball, general - 844cal/hr
Jai alai - 844cal/hr
Rope jumping, fast - 844cal/hr
Rowing, stationary, very vigorous effort - 844cal/hr

As you can see, all very fast-paced and high-intensity sports or activities! Try doing any of the above for 20minutes straight and tell me how that goes... The VWC protocol allows for equal Work/Rest intervals, making it possible to keep working at a high-intensity for the duration of the workout.

Now, take a look at calories per hour for some of the more common forms of exercise:

Aerobics, high impact - 493cal/hr
Aerobics, general - 422cal/hr
Basketball, game - 563cal/hr
Basketball, nongame, general - 422cal/hr
Bicycling, 12-13.9mph, moderate effort - 563cal/hr
Calisthenics (pushups, sit-ups), vigorous effort - 563cal/hr
Calisthenics, home, light/moderate effort - 317cal/hr
Frisbee, ultimate - 246cal/hr
Hiking, cross country - 422cal/hr
Jogging, general - 493cal/hr
Race walking - 453cal/hr
Rowing, stationary, moderate effort - 598cal/hr
Skiing, downhill, moderate effort - 422cal/hr
Snow shoeing - 563cal/hr
Swimming laps, freestyle, light/moderate effort - 563cal/hr
Tennis, singles - 563cal/hr
Weight lifting or body building, vigorous effort - 422cal/hr

The numbers tell the tale. Kettlebell Snatches rule!

See an RKC Instructor to get your form dialed-in and then get started, as Kenneth says "Like a Viking"!

Click here to order your very own copy of Viking Warrior Conditioning.

I could not have passed my RKC Certification Snatch Test without it!