Looking to strengthen your heart? This full-body exercise provides cardio and strength benefits.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Kettlebell swings combine strength and cardio for an efficient heart-healthy workout.
- Focus on proper form and build intensity gradually to reduce injury risk.
- Consistent exercise of any kind supports long-term heart health.
Your heart works around the clock to keep you alive, and how you move your body plays a crucial role in keeping this vital organ strong and healthy.
Research suggests that regular physical activity helps strengthen your heart, improve circulation and lower your risk of chronic conditions like heart disease, high blood pressure and type 2 diabetes. In fact, organizations like the American Heart Association recommend at least 150 minutes of moderate-intensity aerobic activity per week to support cardiovascular health.
But with so much conflicting information online, it’s not always clear which types of exercise you should prioritize for a healthier heart. Should you walk? Cycle? Lift weights? Do high-intensity interval training? The answer may be a mix of all of the above. Still, one exercise stands out for offering a unique blend of cardiovascular and strength benefits: kettlebell swings.
We spoke with experts to explore why kettlebell swings may be worth adding to your routine for better heart health. Here’s what you need to know.
Why Kettlebell Swings Are Great for Heart Health
They Target Strength and Cardiovascular Fitness
If you’re looking for an exercise that challenges your heart while also building strength, kettlebell swings are hard to beat. This dynamic movement targets your posterior chain (glutes, hamstrings, lower back) while elevating your heart rate.
“By strengthening the posterior chain while simultaneously training the heart, kettlebell swings improve overall functional capacity,” explains Steve Stonehouse, NASM-CPT, a USATF-certified run coach. “This can make everyday activities like carrying groceries or climbing stairs less taxing on the cardiovascular system.”
Compared to going for a long walk or bike ride, kettlebell swings provide a more time-efficient way to challenge your cardiovascular system while also improving your strength and coordination.
They Can Improve Cardiovascular and Metabolic Conditioning
Kettlebell swings are typically performed in intervals, alternating bursts of effort with short rest periods. This style of training can help increase heart rate quickly and, over time, support improvements in cardiovascular fitness and heart rate variability.
They’re also an efficient calorie-burning exercise. “The intensity of kettlebell swings triggers excessive post-exercise oxygen consumption (EPOC), meaning your metabolism remains elevated for hours after your training session as your heart and lungs work to return your body to its resting state,” says Stonehouse.
They May Enhance Circulation
Because kettlebell swings engage multiple large muscle groups at once, your heart works harder to circulate blood throughout your body.
“Standard cardio rarely engages the upper body,” says Stonehouse. “Proper kettlebell swings require building total body tension, core bracing and shoulder stability, meaning your heart has to pump blood to nearly every muscle group simultaneously, leading to a much higher caloric demand in a shorter amount of time,” says Stonehouse.
They’re Lower-Impact
If high-impact cardio exercises like jogging are hard on your joints, kettlebell swings can provide a more joint-friendly way to elevate your heart rate.
“Kettlebell swings offer a non-impact way to get your heart pumping,” Stonehouse explains. “Since your feet stay planted on the ground, there is minimal stress on the knees and ankles compared to traditional cardio like running.”
How to Get Started
If you’re new to kettlebell swings, it’s essential to focus on proper form before increasing your speed, intensity or weight. Also start with short sets of 10 to 15 swings followed by 45 to 60 seconds of rest. As your fitness improves, you can gradually increase the number of repetitions or reduce rest time. Over time, you can add kettlebell swings into high-intensity interval-style workouts for a more challenging cardiovascular session.
Here’s how to do a kettlebell swing:
- Stand with your feet shoulder-width apart.
- Hold a kettlebell with both hands in front of you with your arms extended downward.
- Hinge at your hips (not your knees) and swing the kettlebell back between your legs.
- Drive your hips forward to swing the kettlebell up to chest height. Keep your core engaged and your back flat throughout the movement.
- Allow the kettlebell to swing back down naturally.
- Repeat in a smooth, controlled rhythm for 10 to 15 reps.
Other Exercises for Heart Health
Ultimately, the best exercise for heart health is one you enjoy and can stick with over the long term. Here are some other exercise options for supporting your heart:
- Brisk Walking. Cardiologist Padma Shenoy, M.D.says brisk walking is an excellent exercise for heart health. “Brisk walking outdoors for 30 minutes a day, five times a week is easily accessible and does not require a membership fee or classes.”
- Swimming. Swimming is a low-impact, full-body workout that engages multiple muscle groups while improving cardiovascular endurance. It’s also a fantastic option if you have joint pain or are looking for a gentler alternative to higher-impact activities.
- Cycling. Whether outdoors or on a stationary bike, cycling is a great way to elevate your heart rate and build cardiovascular fitness. It can be easily adjusted for different fitness levels, making it a versatile option for many people.
- Dancing. Moving your body to music is a fun and engaging way to increase your heart rate while improving coordination and balance. Because it combines movement with enjoyment, it can make it easier to stay consistent over time.
Considerations
Before starting any new exercise program, assess your current fitness level and speak with your health care provider if you have any underlying health conditions. “As with any new moderate-to-vigorous activity, individuals should check with their physician or cardiologist before proceeding,” says Shenoy.
If you’re new to exercise, start slow and focus on building consistency rather than intensity. Choosing activities you enjoy can make it far easier to stick with your routine and support your heart health in the long run.
Our Expert Take
When it comes to exercising for better heart health, consistency matters most. While kettlebell swings are an excellent way to combine strength and cardiovascular training, they’re just one option among many.
The most important thing is to move your body regularly in ways you enjoy and can maintain over time. Whether it’s kettlebell swings, walking, swimming or cycling, building a consistent exercise routine is key for supporting heart and overall health for the long term.
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