Weight Lifting vs Kettlebell Training: Calories Burned Compared (2026)

Kettlebell Training burns 345 calories in 30 minutes and 689 calories in an hour, while Weight Lifting burns 123 calories in 30 minutes and 246 calories in an hour. Kettlebell Training has a MET of 9.8, compared to Weight Lifting's MET of 3.5.

When comparing Weight Lifting and Kettlebell Training, calorie burn is influenced by MET values, body weight, duration, and intensity of the workout. Kettlebell Training is generally more intense than Weight Lifting, resulting in higher calorie expenditure.

What Is the Difference Between Weight Lifting and Kettlebell Training?

Weight Lifting involves lifting weights to improve strength and muscle mass, classified as low impact. It typically focuses on controlled movements with heavier weights. Kettlebell Training incorporates dynamic movements with kettlebells to enhance strength, endurance, and flexibility, classified as moderate impact. It combines strength training with cardiovascular elements.

Weight Lifting vs Kettlebell Training: Calories Burned Side by Side

The following comparison highlights the calories burned for each activity over specific durations.

Duration (155 lb / 70 kg)	Weight Lifting	Kettlebell Training
15 min	62 cal	172 cal
30 min	123 cal	345 cal
45 min	185 cal	517 cal
60 min	246 cal	689 cal

Values are for a 155-pound (70 kg) person. A heavier body burns more, a lighter body less, at the same intensity.

Which Burns More Calories, Weight Lifting or Kettlebell Training?

For burning the most calories: Kettlebell Training burns 222 more calories than Weight Lifting in 30 minutes and 443 more calories per hour.

For time efficiency: Kettlebell Training burns 11.5 calories per minute, while Weight Lifting burns 4.1 calories per minute.

For lower-impact exercise: Weight Lifting is classified as low impact, while Kettlebell Training is classified as moderate impact.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of weight lifting or kettlebell training by describing it in your own words by voice or text, by picking an exercise type and intensity, or by entering the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with calories = METs x body weight in kilograms x duration in hours. Weight Lifting is rated at about 3.5 METs (general effort) and Kettlebell Training at about 9.8 METs (vigorous effort). Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

Which burns more calories?

Kettlebell Training burns 345 calories in 30 minutes, while Weight Lifting burns 123 calories in the same duration.

How many calories does Kettlebell Training burn in an hour?

Kettlebell Training burns 689 calories in one hour.

How many calories does Weight Lifting burn in 30 minutes?

Weight Lifting burns 123 calories in 30 minutes.

Which is better for weight loss?

Kettlebell Training, with a higher calorie burn, is generally more effective for weight loss.

What is the MET value for Weight Lifting?

Weight Lifting has a MET value of 3.5.

What is the MET value for Kettlebell Training?

Kettlebell Training has a MET value of 9.8.

Key Takeaways

• Kettlebell Training burns 345 calories in 30 minutes.
• Weight Lifting burns 123 calories in 30 minutes.
• Kettlebell Training burns 689 calories in an hour.
• Weight Lifting burns 246 calories in an hour.
• Kettlebell Training has a MET of 9.8.
• Weight Lifting has a MET of 3.5.