Researchers found that people who did a 20-minute kettlebell workout burned almost 300 calories!

Kettlebells make traditional dumbbell moves more challenging. Their weight isn’t evenly distributed, so your stabilizer muscles have to work harder. Add definition to your shoulders and back; tone your glutes, core, and arms with these exercises.

Starting with the first exercise, complete these 6 exercises back-to-back without resting. Then, rest for one to two minutes, then repeat for a total of three circuits. Follow these exercises using either a 2lbs, 5lbs, 10 or 15-pound kettlebell (depending on the exercise).

#1. Around The Body Pass

Hold the kettlebell with both hands in front of your body and stand with your feet hip-width apart. Release the kettlebell into your right hand and move both arms behind your back. Grab the bell with your left hand and bring it back to the front (completing a full circle around your body). That’s one rep. Do 10 repetitions.

After 10 reps on one side, switch directions. Keep your core engaged and avoid moving your hips throughout the entire move.

#2. Bent Row

Grab the kettlebell with both hands, squat slightly, and bend forward from the hips until your torso is almost parallel with the floor. Let the kettlebell hang at arm’s length .

 

Keep your torso still as you pull the kettlebell to your chest with both hands, elbows close to your sides . Lower back down to start. That’s one rep. Do 10 to 12 reps.

#3. Figure 8

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Stand with your feet wider than hip-width apart, knees bent into a quarter-squat position, back straight, and chest up. Hold the kettlebell behind your right leg with one arm on each side of your leg . Grab the bell with your right hand and swing it in front of your right leg, between your legs, and behind your left leg . 

Grab it with your left hand and swing it in front of your left leg, between your legs, then behind your right leg. That’s one rep. Continue for 10 reps.  The movement should be slow and controlled but fluid. 

#4. Half Get Up

Lie face up on the floor, legs straight, holding the kettlebell in your right hand straight above your shoulder .

Bend your left knee, place your foot on the floor, and prop yourself up on your left arm. Keep the weight directly in line with your shoulder and sit up until your back is straight . Reverse the movement to return to start. That’s one rep. Do 10 reps, then repeat on the other side.

#5. Kettlebell Swing

Grab a kettlebell with both hands and stand with your feet wider than hip-width apart. Squat down until your thighs are nearly parallel to the floor.

Immediately stand and swing the kettlebell up to shoulder height . As the kettlebell begins to come back down, bend your knees and squat, swinging the kettlebell between your legs . That’s one rep. Do 15 to 20 reps. If you have any back problems, do this move without using a 2lbs kettlebell or no weight at all.

#6. Windmill

Stand with your feet wider than hip-width apart, weight in your right hand. Raise it above your right shoulder, then press it overhead . Rotate your chest to the left and look up at the kettlebell as you try to touch your left hand to your left foot .

Then keeping your left arm extended rotate to the other side. Left hand above your left shoulder now. Do five to 10 reps before lowering the weight, then repeat on the other side. Practice without the weight until you nail the form.

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