I have got 20kg kettle bell and able to do 30 swings without exhausting. Should I change the size of kettlebell(32 or 36 kg ?) or increase reps ?
I do only swings , which is the only exercise I do not feel boring
Some of my favorite kettlebell workouts consist of:
Should I change the size of kettlebell(32 or 36 kg ?) or increase reps ?
If your goal is fat loss, remember that strength training has a very big impact to your resting metabolic rate. So perhaps consider using a heavier bell for the big movements that you can leverage (like the double hand swing), and use lighter bells for the snatch, and maybe even a lighter still for the getups.
And to spare you some pain, consider buying some chalk if you haven't already and use it liberally. It can really save your hands.
Just for a little reference: Dan John has a programm/blog post kinda thing named 10000 kettlebell swings. In this you perform 500 swings a day 4 times per week (main and only workout) and it contains sets of 50 swings. I tried this with a 24kg kettlebell and can honestly say it is something special. For me personally it puts things in perspectif; I don't think 30 kettlebell swings are a lot.
That said it all depends on your goals, RKC might be something you can look into
30 kettlebell swings is not enough exercise to see major improvement. You need a longer workout.
Stay with your current kettlebell, but do more exercises and more sets. You could do 30 swings, then rest a couple minutes, then do another set of 30 swings, and continue until you've done 3 or 5 sets. Some sets of overhead presses would be a good idea, as would Turkish get-ups. Or maybe do swings, then go for a quick jog, then do some push-presses, then do some more swings.
But just one set of 30 swings is not a workout. Do more.