Project Scale Down: Day 9 & Kettlebell


The Lose It! app also allows you to enter the exercise you do each day and accounts for the calories burned in determining one’s calorie budget. However, it doesn’t provide specific types of training, just very generic groups of exercises and varying intensities. When I do kettlebell, I enter “Weight Lifting” at a “vigorous” intensity (the only other option is light/moderate.”  Lose It! allows 50 calories burned for 10 minutes. So, I decided to try to validate that and found this article regarding a published study regarding the effectiveness of kettlebell workouts:


The study involved 10 men and women between the ages of 29-46 who performed a typical kettlebell workout by doing kettlebell swinging and lift exercises to a certain rhythm during a 20-minute period. All were experienced with the use of kettlebells.

The results showed that the average participant burned about 20 calories per minute during the kettlebell workout, which equates to 400 calories during a typical 20-minute kettlebell workout.

Researchers say that’s equivalent to running a six-minute mile or cross-country skiing uphill at a fast pace. They credit the rapid calorie burn to the interval training format of kettlebell workouts.

So, using that formula, it would seem that although I’m allowing 50 calories burned for my 12 minute kettlebell routine, I might actually be burning closer to 240? That sounds insane right? I’ll continue to err on the side of less calories burned per minute as there are sets that don’t involve swings or pulls. But I’m suspecting that I might be burning closer to 100 calories than 50. And that’s pretty awesome for 12 minutes!

Day 8:

  • 12 minute Lauren Brooks Full Body Blast kettlebell routine (warm up w/Joint Mobility). 
  • 10 minute Abs of Steel routine. 

Alright, time to eat, shower and tackle the rest of this twists take down. I’m praying that I won’t be at it another 5 1/2 hours tonight. I’ll have a recap post at some point in the next week. If you’ve missed it, check out Hairscapades on Facebook for the gory details of last night’s battle royal: Afro Puffy Twists vs. Hairscapades: The Take Down Part I. It’s not pretty.


3 responses »

  1. omg i literally just finished the POP Pliates Butt Blaster workout on youtube…it was killer lol. good luck with your twist take down. i feel your pain…taking down my mini twists was so stressful.


  2. Have you thought about trying the Livestrong app for The Daily Plate? It calcs your allotment of calories based on your current weight, weight loss goals and activity level. It also has a vast database of foods and fitness activities. They also have meals, recipes, articles, etc. I’m really happy with it. Give it a try if you haven’t already.


  3. Thanks Mershauna! I survived! Happy that you did too! But yeah, sooooo stressful!! What is POP?

    Hi Anoinette, nope. Never heard of it. But, that’s not saying much as I’d never heard of Lose It! about a week ago either. I’ll have to check it out. Wait, first, is it those four important letters? F-R-E-E?? LOL!


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