Workouts That Burn 10 Calories (or More!) Per Minute

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young women doing kettlebell swings

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young women doing kettlebell swings

2. Kettlebell Quickie

Kettlebell workouts can get you total-body toning, increased cardiovascular fitness, core strengthening and improved posture and balance—without a big time investment. In fact, a recent study from the American Council on Exercise (ACE) found that kettlebell training can torch up to 20 calories a minute!

Kettlebell Quickie Workout Chart

Click here for a printable PDF of this workout plan.

Exercise Descriptions
Kettlebell swings: Stand with feet wider than shoulders and place a kettlebell between them on the ground. Squat and grab kettlebell with right hand, palm facing body. Rise up, pushing hips forward and engaging glutes, as you swing kettlebell to chest height, arm straight. Immediately squat again, lowering kettlebell between legs, and repeat.
Gunslinger lunges: Start with feet together, holding the kettlebell in your left hand. Step back with your left leg, lower into a lunge, and perform a biceps curl (bell bottom down). Immediately return to the starting position, and repeat.
Squat rotator: Stand with feet together, holding the kettlebell with right hand in "rack" position (the bell should rest on the back of your hand with the handle running diagonally across your palm). Step out to the left and lower into a squat as you press the bell to ceiling and reach left hand down between feet. Try to create a straight line between both hands with your arms, and then slowly return to start position.
High-pull burpees: Hold the kettlebell in right hand and stand with feet slightly wider than hip width. To perform a basic high pull, lower into a squat, swinging the bell through legs, and as you stand, pull the bell back, bending elbow so that it points out to the side. Immediately lower into a squat and perform a burpee on top of the bell. Return to start and repeat.
Kettlebell leg raises: Hook the kettlebell over right foot, bend knee, and lift right leg straight up in front of you and then out to the side. Move slowly and with control.

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