I Did 50 Kettlebell Swings Every Hour for 30 Days — The Fat Loss Results Were Mind-Blowing

Fitness is a lifestyle — I’m sure you’ve heard this before. A holistic redesign of your modus vivendi is essential to achieving your transformation objectives. An inability to do so is one of the primary reasons most people quit this journey before conquering their goals.

It doesn’t end here. You must constantly tweak your lifestyle to ensure consistent progress. Follow the same routine for too long, and your gains will stagnate.

As a personal trainer with over 17 years in the trenches, I hate to admit it, but I recently hit a weight loss plateau, which was incredibly frustrating. I tried longer cardio sessions, but the scales refused to budge.

At this point, I thought of doing something extraordinary. Instead of just one workout and cardio session, I embarked on a 30-day challenge to do 50 kettlebell swings every waking hour.

I would be the first to admit that this was a little too extreme, but this is what I needed to break through the rut.

But why kettlebell swings, you ask? They are simple, effective, and surprisingly addictive. You can do them in any corner of the house at any time. Plus, the kettlebell is easy to store.

In this article, I share the specifics of this 30-day kettlebell swing challenge, its benefits, and its impact on fat loss, cardiovascular fitness, and daily energy levels.

Why Kettlebell Swings?

The kettlebell is one of the most versatile training equipment ever created. Its weight is positioned off-center, helping maximize core engagement and proprioception, which leads to better performance in other exercises and daily functioning.

Not only that, it is a powerhouse move that helps torch calories, build muscle, and leave you feeling like a warrior.

Below are some of the reasons why I decided to take on this notorious 30-day challenge:

Boosts Explosive Strength and Power

Kettlebell training can significantly increase maximal and explosive strength, power, and endurance, improving overall functionality and athletic performance (1)(2). I highly recommend kettlebell swings to athletes trying to improve their Olympic weightlifting performance, as it can help generate greater power off the floor.

Enhances Hormone Production & Calorie Burn

Kettlebell swings lead to a significant increase in testosterone, growth hormone, and cortisol, all of which are important for muscle growth and adaptation (3). Plus, this full-body exercise helps burn maximum calories and is excellent for boosting overall functionality.

“Kettlebell training burns a lot of calories in a short amount of time because they work large muscle groups through a wide range of motion. Kettlebell flows can be especially beneficial for burning calories because they are fun and keep you moving.” — John Wolf (Trainer & Former Chief Fitness Officer at Onnit)

Improves Cardiovascular Fitness

The high energy demands of the kettlebell swings shoot up your heart rate, improving cardiorespiratory fitness and metabolic demands (4). This high-intensity exercise is great for boosting your endurance and stamina.

Focuses on the Posterior Chain Muscles

Most lifters prioritize mirror muscles (ones you can see in the mirror during training), leaving the posterior chain underdeveloped. Kettlebell swings are excellent for developing the glutes, hamstrings, and lower back. A stronger posterior chain can improve your posture and boost athletic performance.

Versatility

Kettlebells are an incredibly versatile training tool. Their compact form factor makes storing and carrying them easy. I could only opt for this challenge, as I had access to a heavy-enough (24-kilogram) kettlebell and could do the kettlebell swings in my home office.

The Experiment: My 30-Day 50 Kettlebell Swings Every Hour Challenge

Curious about the specifics of this 30-day challenge? Here is a breakdown of my daily routine:

• Swings per Hour: 50
• Frequency: Every hour, from when I woke up to when I went to bed.
• Total Daily Swings: Varied depending on how many hours I was awake, but usually between 750 and 850.
• Other Details:
  • I used a 24-kilogram kettlebell.
  • I alternated between Russian and American kettlebell swings to prevent monotony.
  • During the final week, I experimented with single-arm swings for added intensity.
• Rest: Brief breaks between sets to complete the 50 reps, never exceeding two minutes.

Make no mistake. This wasn’t a complex workout regime that required hours to set up and implement. My workout started as soon as I got my hands on the kettlebell.

That said, I did perform a small warm-up routine comprising dynamic stretches to loosen up my shoulders, back, glutes, and hamstrings. On days when my body felt extra stiff, I initially limited my range of motion before I felt ready to pull out the stops.

Challenges Encountered During The 30-Day Challenge

Here are some of the challenges you should know about:

Time Management & Mental Fatigue

This 30-day challenge is as psychological as it is physical. You’ll have days when you have urgent work or feel too tired to do the 50 kettlebell swings. However, you must stay committed to the challenge. Set hourly alarms and integrate swings into your daily routine. For example, perform 50 KB swings whenever you step away from your work desk or make a washroom trip.

Doing the same exercise every hour for 30 days can also get very boring. Switch between different variations to keep this challenge exciting and avoid plateaus. Also, blast your favorite music every time to stay energized.

Physical Exhaustion

Saying that my muscles were sore in the first week would be an understatement. Around 2,400 reps of kettlebell swings in three days is no joke. I relied on foam rolling and active recovery (light cardio and stretching) to get over the hump. This challenge kept me very busy in the first week, and it made me consider lowering the total volume on several occasions.

However, I’m glad I stuck to the original plan.

Diet For the 50 Kettlebell Swings Challenge

Performing 50 kettlebell swings every hour on the hour is no joke. You must prioritize recovery to keep up with the training volume.

During this challenge, I was on a maintenance diet, consuming around 2,800 calories daily with a macronutrient split of 40 percent carbohydrates, 30 percent protein, and 30 percent fats. I drank at least a gallon of water daily to avoid dehydration.

Since I was aiming for body recomposition, I made a conscious decision to cut back on sugary snacks and refined carbs, focusing on whole foods to amplify my fat loss progress.

How To Do The Kettlebell Swing

Before we get into the specifics of this 30-day challenge, here is how to perform Russian KB swings with the perfect form:

Step One: Setup

Stand with your feet wider than shoulder-width apart, your toes pointed slightly outward. Hold a dumbbell with an overhand grip between your legs.

Step Two: Hike

Hike the kettlebell between your legs while keeping your elbows locked out to load the hamstrings and glutes.

Step Three: Swing, Hinge & Repeat

Explosively drive your hips forward while contracting your glutes and straightening your legs. Use the hip thrust motion to swing the kettlebell upward so your arms are parallel to the floor. Your body should be in a straight line at the top position.

Reverse the motion to return to the starting position. Repeat for recommended reps.

Week-by-Week Progress

Below are the highlights of my four-week 50 KB swing challenge:

Week One: The Initial Shock

Doing 50 KB swings every waking hour required some serious commitment. My muscle soreness hit its peak on the third day. The increased training volume led to high systematic fatigue, but my body adjusted to the new stimulus soon enough.

To ensure proper form, I broke the 50 reps into multiple small sets, especially during the last part of the week.

Week Two: The Initial Shock

My metabolism picked up in the second week as I was constantly moving throughout the day. Surprisingly, my energy levels started rising during the second week. It was also when the KB swings turned from a chore into more of a routine.

Also, each training session started feeling like an achievement, which made me feel more confident and satisfied throughout the day.

Week Three: The Initial Shock

My core felt tighter in the third week, and my joggers fit a little loose, which was a sign that I was moving in the right direction. I also noticed a significant improvement in my grip strength. Now, holding onto the KB for the 50 reps didn’t feel exhaustive.

I switched to a 28-kilogram KB in Week Three to ensure optimal stimulus and consistent progress.

Week Four: The Initial Shock

The final week pushed me to go all-out in every mini-workout. The scale budged in the right direction, and my muscle definition improved. This 30-day challenge also improved my overall strength, endurance, and stamina.

More than everything else, the 50 KB swing challenge instilled a deep sense of discipline in me, pushing me to be physically active throughout the day.

The Mind-Blowing Results

It’s time to talk number now. This is what this 30-day KB swing challenge did for me:

Metric	Before	After
Weight (pound)	185	178
Waist (in)	36	33
Body Fat %	22%	17%

Here are the other benefits you should be aware of:

• Fat Loss: I lost seven pounds in 30 days without making any changes to my diet. This was way more than I had initially expected.
• Cardiovascular Fitness: I used to get winded running a mile. Now, it is not a problem for me.
• Energy Levels: I went from relying on coffee to get me through my afternoon slump to banking on KB swings. Although not ideal, it is still better than consuming high doses of stimulants.
• Mental Toughness: Eight hundred kettlebell swing reps can be a lot. This challenge tests your grit and commitment to transforming your body. This discipline undoubtedly carried over into other areas of my life.
• Grip Strength: KBs have a thick handle, and doing 50 swings every waking hour improved my grip strength significantly.
• Posture: The hinging motion of the KB swings engages your core and posterior chain muscles, which can improve your posture. I highly recommend this to people who spend a good chunk of their days sitting at a desk.

Although I won’t be sticking to the 50 kettlebell swing every waking hour challenge any longer, it will certainly be a part of my training arsenal, and I plan on doing them at least once daily for the next three months, including on rest days.

Conclusion

Kettlebell swings are a full-body exercise that can boost your cardiovascular health, build muscle, and torch calories. If you’re looking to make a lifestyle change, I highly recommend starting with kettlebell swings.

That said, you don’t need to do 50 kettlebell swings every hour. Instead, start by doing them once or twice during the day, probably 10 to 20 minutes before or after your lunch and dinner.

If you need help implementing this challenge into your routine, drop your concerns in the comments section below, and I’ll be happy to help!

Next reads: 

• The Forgotten Barbell Exercise That’s Key to Massive Chest Gains
• The Forgotten Soviet Lifting Technique That’s Making a Comeback
• I Followed a 1920s Strongman Diet and Training Routine for a Month

References:

1. Lake, J. P., & Lauder, M. A. (2012). Kettlebell swing training improves maximal and explosive strength. Journal of strength and conditioning research, 26(8), 2228–2233.
2. Manocchia, P., Spierer, D. K., Lufkin, A. K., Minichiello, J., & Castro, J. (2013). Transference of kettlebell training to strength, power, and endurance. Journal of strength and conditioning research, 27(2), 477–484.
3. Budnar, R. G., Jr, Duplanty, A. A., Hill, D. W., McFarlin, B. K., & Vingren, J. L. (2014). The acute hormonal response to the kettlebell swing exercise. Journal of strength and conditioning research, 28(10), 2793–2800.
4. Melo, X., Arrais, I., Marôco, J. L., Ribeiro, P. N., Nabais, S., Coelho, R., Reis, J., Angarten, V., Fernhall, B., & Santa-Clara, H. (2023). Effects of kettlebell swing training on cardiorespiratory and metabolic demand to a simulated competition in young female artistic gymnasts. PloS one, 18(4), e0283228.

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