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A kettlebell is one of the most efficient, effective tools for sculpting a slim, strong physique. Why? Instead of isolating muscle groups like you do when lifting dumbbells, you work all your major muscle groups at once with a kettlebell. That's because the weight isn't evenly distributed, so you have to work continuously to control the bell's shifting center of gravity. The result: major calorie burn—a recent study by the American Council on Exercise found that a kettlebell workout can burn up to 20 calories a minute—while you add definition to your shoulders, back, butt, core, and arms.
How it works: Three days a week, perform 1 set of each exercise back to back. Do the entire circuit 3 times. For best results, schedule your workouts on non-consecutive days so your body has time to recover.
You'll need: A 10- to 20-pound kettlebelll.
VIDEO: The 10-Minute Total-Body Workout
For fast results, kettlebell training is hard to beat. Try this total-body plan today
For fast results, kettlebell training can't be beat. Try this total-body plan today!
fit female kneeling with kettlebell
The Kettlebell Workout for a Lean Body