Your basic kettlebell swing isn’t much more than a hip hinge. The mechanics are simple, but done correctly, the kettlebell swing is far from easy. Because the movement engages the entire posterior chain and you’re working against the weight of the bell, the rate of calorie burn is remarkably high. In a study conducted by The American Council on Exercise (ACE), researchers found that participants who completed a 20-minute interval workout of single-arm kettlebell swings burned over 20 calories a minute. According to the study, you’d have to sprint at a six minute-per-mile pace to elicit similar results.