Post-exercise metabolic response to kettlebell complexes vs. high intensity functional training.

Purpose: This study compared the magnitude of excess post-exercise oxygen consumption (EPOC) between kettlebell complexes (KC) and high-intensity functional training (HIFT) and identified predictors of the EPOC response.

Methods: Active men (n = 11) and women (n = 10) (age 25 ± 6 yr) initially completed testing of resting energy expenditure and maximal oxygen uptake (VO₂max), followed by lower and upper-body muscle endurance testing. On two subsequent days separated by ≥ 48 h, participants completed KC requiring 6 sets of kettlebell exercises (pushups, deadlifts, goblet squats, rows, and swings) with 60 s recovery between sets, and HIFT requiring 6 sets of bodyweight exercises (mountain climbers, jump squats, pushups, and air squats) with 60 s recovery. During exercise, gas exchange data and blood lactate concentration (BLa) were acquired and post-exercise, EPOC was assessed for 60 min.

Results: Results showed no difference in EPOC (10.7 ± 4.5 vs. 11.6 ± 2.7 L, p = 0.37), and VO₂ and ventilation (V_E) were significantly elevated for 30 and 60 min post-exercise in response to KC and HIFT. For KC and HIFT, HRmean and post-exercise BLa (R² = 0.37) and post-exercise BLa and V_E (R² = 0.52) explained the greatest shared variance of EPOC.

Conclusion: KC and HIFT elicit similar EPOC and elevation in VO₂ which is sustained for 30-60 min post-exercise, leading to 55 extra calories expended. Results show no association between aerobic fitness and EPOC, although significant associations were revealed for mean HR as well as post-exercise V_E and BLa.