If you want to minimize your time in the gym and maximize your calorie burn and results, grab a pair of kettlebells. Most exercises using the kettlebell are explosive, full-body movements, revving your heart rate and challenging multiple muscle groups at once. Need more proof? A study by the American Council on Exercise showed that an average user burned 400 calories in 20 minutes!
Perform this workout at a high intensity level to get the benefits of the EPOC (excess post-exercise oxygen consumption) or “afterburn” effect in which your body continues to burn calories post-workout in an effort to get more oxygen, boosting your metabolism long after you’ve left the gym.
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What You’ll Need:
You’ll need two kettlebells of equal weight for this workout. Pick a weight that is challenging but allows you to finish a set of reps as prescribed for your experience level while maintaining proper form.
Perform the exercises and repetitions on the following slides as a 20-minute AMRAP (As Many Rounds as Possible). If the exercise is a single-arm movement, perform the prescribed number of reps on each side.
Beginner: Complete 6-8 reps
Intermediate: Complete 8-10 reps
Advanced: Complete 10-12 reps