There is no such thing as the "perfect" workout. I recommend performing high-rep swings very often. However, this is not the only way to train the swing. You can also grab a heavy Kettlebell and perform lower repetitions.
This form of training will have it's own benefits. I believe that you should modify your training approach based on your goal. For example:
Kettlebell Swings for Cardio
If you plan to use Swings to replace your boring cardio, then I recommend doing intervals. Grab a Kettlebell and perform swings non-stop for 15 seconds. Rest for 15 seconds, then repeat 7 more times for a total of a 4-minute workout.
You can also combine Kettlebells with another cardio movement. One example is to go to the track, do 10-20 Kettlebell swings, then run one lap. Rest for 30-60 seconds, then repeat. Start off with 3 rounds, and built yourself up to performing more rounds and more repetitions of Swings.
Kettlebell Swings for Muscle
Swings are also a great muscle builder, especially if you pair them with a squat variation. One of my toughest legs workouts went as follows: Perform 15 swings, then 15 goblet squats, followed by 15 swings. Rest 1 minute, then repeat 3 more times.
Another lower body workout that can also be used as a great cardio workout is to perform a circuit of the following 4 movements: burpees, goblet squats, split shuffles, and swings. Perform 30 seconds of each movement followed by 1-2 minutes of rest. Perform 3 rounds.
Kettlebell Swings for General Fitness
You can also incorporate them into full-body circuits for general fitness. One simple workout is to perform each of the following movements for 30 seconds: Bodyweight Squats, Pushups, Pullups, and Swings. Perform 5 rounds for a quick, 10 minute workout.
Another great way to use swings is to perform them before and after your workout. For example, start off with performing 30 swings. Rest 30 seconds, and repeat 2 more times. Go through your regular weight training workout. At the end of the workout, Do another 3 rounds of 30 swings with 30 seconds break in between.
As you can see, there is more than one way to use Kettlebell Swings. However, despite the training method you use, you'll still be burning tons of calories and in the process burn fat. Swings trully are the ultimate fat burner!
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