Over the last decade or so, the kettlebell has enjoyed a successful reintroduction into the fitness industry. Kettlebell exercises are usually fast-paced, relatively simple, and tend to involve the whole body.

The foundational kettlebell exercise, the swing, provides an excellent example of this. The swing exercise is initiated by driving the hips backward in a hip-hinging motion, loading the hamstrings while maintaining correct alignment of the head and spine. The motion is then powerfully reversed squeezing the glutes and driving the kettlebell forward.

However, despite the popularity of kettlebells, limited research appears to have been done regarding the metabolic demand of kettlebell swing exercise routines. Leading research from Truman State University in Kirksville, Mo., and tests the kettlebell swing against a time honored fat loss favorite; running on a treadmill.

Thirteen subjects, 11 male and two females, completed a 10-minute kettlebell swing routine consisting of 35-second swing intervals followed by 25-second rest intervals.

Men used a 35-pound kettlebell, and women used an 18-pound kettlebell. After 48 hours of rest, the same subjects completed a 10-minute treadmill run at same equivalent rate of perceived exertion, or intensity, as measured during the swing workout. The researchers observed if running or swinging would be more metabolically demanding and in turn burn more energy for fat loss.

The authors stated that, according to the American College of Sports Medicine standards, this kettlebell drill could provide sufficient exercise stress to produce gains in aerobic capacity. Swings are proven to increase cardiovascular health, Therefore, on days when a subject wanted an alternative to treadmill running or stationary cycling, kettlebell swings might be substituted to maintain cardiovascular training levels.

While swings may be good for heart health, they may be even better at helping you lose body fat.

In the same study, the authors notes that, The current caloric expenditure was 1.7 times greater than a modified ACSM single-set resistance training routine and required 60 percent less time to achieve.

It got the heart rate up in less time than weight training and burned more calories. The swing is similar to sprinting, as there is a large demand on the cardiovascular system. In fact, it challenges the body so much it surprised researches.

The University of Wisconsin, La Crosse Health and Exercise department tested the kettlebell snatch. The Kettlebell snatch is a total body move that swings the kettlebell overhead; it is very similar to the swing. The results of the study were interesting, So (the subjects) were burning at least 20.2 calories per minute, which is off the charts. That's equivalent to running a 6-minute mile pace.

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Health and Fitness: Swing to slim down