Does Using Dumbbells Instead of Kettlebells Burn the Same Calories?

In the fitness world, dumbbells and kettlebells are incorporated in most workouts as excellent gears for metabolic training, which fastens the calories-burning process and help build physical strength. However, will there be one that helps burn more calories than the other? Let’s find out!

Dumbbells and kettlebells are the buzzwords among the fitness community. While dumbbells have been known for ages and undoubtedly the staple of training equipment, the kettlebell emerged as a rookie with a distinctive shape and remarkable effectiveness, which is not inferior to any relatives. 

Since these two were given equal credit, many people might be wonder which is actually more effective in helping our bodies burn calories? 

The answer may surprise you, but both are able to burn approximately equal amounts of calories. However, when it comes to some particular workouts, deciding whether to use a kettlebell or a dumbbell can directly affect the training process, and only the right piece of equipment can help you achieve the desired results.

Which kettlebell you should buy to burn calories?

Dumbbells and kettlebells in metabolic training

To begin with, both types of weights are powerful assistants for metabolic training, which are compound exercises mixing between high-intensity and resistance workouts.

You may be wondering what metabolic training is. It involves taking little rest in between multi-joint exercises to optimize calorie burn and increase metabolic rate during and after the workout. Compound exercises target various joints and muscles simultaneously, as opposed to conventional weight training, which targets isolated muscle groups one at a time. That is why metabolic exercises are so effective and efficient at gaining lean mass and losing fat.

However, the difference between the iconic dumbbell and the unique kettlebell is their roles in each exercise. 

Kettlebells are best suited for enhancing dynamic stability and core strength, whereas dumbbells are most likely to be used for increasing strength and size.

Check best kettlebell and dumbbell that benefits your workout here!

Burn Calories with High-Intensity Sets

According to a scientific report, the body can burn fat for up to 36 hours after a HIIT workout (High-intensity interval training). Isn't that incredible?

Metabolic training, which involves high-intensity sets, resistance training, and appropriate rest times will help you consume the most calories. Furthermore, it is a means of triggering the Afterburn Effect, also known as Excess Post-Exercise Oxygen Consumption (EPOC).

How can that help burn calories? 

After a couple of metabolic workout sets, your body's metabolism is increased and remained high. And because you are resting at this time, your body will target fat stores for energy through oxygen, and oxygen burns fat. 

More surprisingly, recovery after metabolic workouts takes a while, and it is proportional to the time it takes to burn fat. As a result, the fat-burning process will be significantly accelerated.

Exercises like single-arm squat push presses, single-arm presses, straight-leg deadlifts, renegade rows, seated twists, or hard swings can be performed with either dumbbells or kettlebells with no struggle of adaptation. However, remember to rest appropriately. 

For beginners, 30 seconds of work followed by 15 seconds of rest is recommended. Intermediates work for 45 seconds, rest for 15 seconds, and experienced trainers work for 60 seconds and rest for 15 seconds.

Burn Calories with Functional Movement

Functional training has been around for decades and is believed to be ideal for everyone. It is beneficial to people of all ages and is especially common among bodybuilders and athletes. During functional workout routines, you can use bodyweight, dumbbells, or kettlebells to strengthen your muscles. However, as compared to the conventional weightlifting program, this style of training is rather different.

Functional training focuses on movement patterns with a real-world objective that targets muscles in the abdomen and lower back, strengthening the core to perform daily tasks safely. When done regularly, it can do a fantastic job in preventing injuries, improving flexibility, and it is the key for people who are trying to lose weight.

Functional fitness workouts need to be performed on a regular basis in order to provide noticeable results, and here is some recommendation:

·         Dead Bug: a beginner move helps strengthen and stabilize your core, spine, and back muscles

·         Shoulder Flexion: an essential shoulder exercise to improve posture and increase flexibility in the upper back.

·         Plank: an intermediate-level movement that improves core stability, posture, and coordination.

·         Single-Leg Stand: helps improve balance and core strength.

·         Lunge: a high-intensity circuit training exercise that uses heavyweights to work the large muscle groups in your lower body, which helps develop lean muscle and lose fat.

Use Kettlebells for Dynamic Stability

Kettlebells assist in the performance of ballistic exercises that enhance strength, cardio, and flexibility training. Also, doing kettlebell exercises helps improving core power, balance, and coordination while melting fat and sculpting healthy and lean muscles.

Because the kettlebell has an off-set center of gravity and a wide window away from your grip on the handle, it is harder to control. Plus, the kettlebell is not distributed evenly like dumbbells, which necessitates the need to counterbalance and stabilize your body and the bell during exercises.

Therefore, any kettlebell movements are going to require strict and controlled form and body mechanics. That means your muscles will have to work harder to lift the weight while stabilizing a shifting balance point.

Check out the full-body kettlebell workout that burns calories here!

Use Dumbbells for Muscle Strength

Dumbbells, on the other hand, are a better bet for getting more muscular and stronger arms. These free-weights are perfectly balanced at the handle's midpoint, allowing exercisers to lift heavy weights while stimulating the isolated muscle. This emphasizes more significant movement for one limb, so serious strength and mass growth can be achieved without affecting the other, which is definitely helpful if you have an imbalance of development.

Also, due to the compact size and the fact that can be carried in each hand, dumbbells offer a huge range of exercises for full-body and multiplanar movements with various strength outcomes. Some can even help with cardiorespiratory fitness and flexibility.

Read more: Full body dumbbell workout!

Conclusion                                       

Dumbbells and kettlebells are both effective in general, but in some cases, one can be slightly more advantageous than the other. You can pick what best suits your goals, or you can integrate both dumbbell and kettlebell training into your routine for the best results.

Explore more 

How to choose the right kettlebell for your exercise goal 

Why you should buy kettlebells for home gym 

How are kettlebells made?