Strength gains and being leaner is my long term goal for this year. I do hate typical cardio exercises haha.
Kettlebell Cardio
This method will absolutely work, providing the program is well written and executed.
High Intensity Interval Resistance Cardio Training
High Intensity Interval Cardio Training involves max all out effort usually composed of sprints (running, biking, elliptical, running bleacher, etc) of 30 seconds.
Heart rate is driven up to 85% of an individual's Heart Rate Max during each sprint.
Performing Kettlebell Swing under the same High Intensity Interval Cardio Training, virtually produces the same effect.
1) "The Kettlebell Swing Sprint": Preforming Swings with a fairly heavy Kettlebell will blow your heart rate through the roof, similar to a Sprint.
2) Rest Periods Between Sets: Rest periods between Kettlebell Swing Set are the same as between Springs. With that said, rest periods between varies depending on the training effect you want to elicit.
So yeah, just burn some calories and have the added benefits from the swings, it wouldn't take as long as being on the treadmill or something either.
Metabolic Training
Driving your heart rate above 85% of your Heart Rate Max (HIIT) for multiple Kettlebell Swing Sets increases EPOC, Excess Post Oxygen Consumption; your metabolic rate post workout is magnified.
EPOC is like overcharging your "Metabolic Credit Card", you are change interest.
Treadmill Sprints
High Intensity Interval Cardio Sprint won't take any longer than Kettlebell Swings; that is a misnomer.
16kg isn't a lot of weight.
16 kg Kettlebell
Most likely, you are correct. A 16kg Kettlebell is going to be too light.
An inexpensive device that you can make yourself that will allow you to preform Swing with heavier loads is the "Hungarian Core Blaster".
High Repetition Swings
This method is effective as a means of increasing endurance and for hypertrophy. However, the downside is that there is an inverse relationship between Endurance and Strength/Power/Speed.
That means as Endurance goes up, Strength/Power/Speed go down.
An interesting solution is...
Cluster Sets
These are sets within a set, short rest period taken between repetitions (10 to 40 seconds). This allows the Strength/Power/Speed Type IIa and IIb/x Muscle Fiber to recover so that you elicit greater force production (increase Strength/Power/Speed).
Let look at how that works in a...
Strength/Power/Speed Kettlebell Cluster Set
Let's use a 70 lb Kettlebell/Hungarian Core Blaster as an example.
Cluster Set 1:
70 lbs X 6 Repetition Swings, Rest 30 Seconds, 70 lbs X 6 Repetition Swings, Rest 30 Seconds, 70 lbs X 6 Repetition Swings, Rest 30 Seconds, 70 lbs X 6 Repetition Swings, Rest 30 Seconds.
Total: 4 Clusters.
Rest Time Before Cluster Set 2: 3 minutes
Then repeat for let's say 4 times.
Cluster Sets = High Intensity Interval Cardio Training
The Cluster Set Resistance Training Method replicates High Interval Interval Cardio Training.
Research (Drs Jonathan Oliver, Greg Haff, Mike Stone, etc) demonstrated that Strength/Power/Speed were increased via Clusters. Research found that this Cluster Sets, when the program is written and performed correctly, increase muscle mass.
As we know, High Intensity Interval Cardio Training is a paradox. It is the only method that is able to train both the anaerobic and aerobic systems; increasing Strength/Power/Speed as well as Endurance and increasing your Metabolic Rate (burning fat).
Kenny Croxdale