Unlike many here-today-gone-tomorrow fitness crazes, kettlebell training is a time-honored technique that's just finally getting the attention it deserves. Since the weight isn't evenly distributed, using a cast-iron kettlebell forces your stabilizer muscles to work harder. As a result, you'll carve your core, sculpt your shoulders and back, and tone your butt and arms, as well as build power and boost endurance.
As for its calorie-burning capability, the average kettlebell workout melts away 20 calories a minute, says a recent study from the American Council On Exercise. That’s 300 calories gone in just 15 minutes!
Try this total-body circuit from kettlebell expert and celebrity trainer Paul Katami, star of the Kettlebell Konnect DVD. You can do it at home or in the gym to fry fat and tighten up from head to toe.
Workout details: Do a quick dynamic warm-up (1-2 minutes of jumping rope, jacks, or high-knee marches), and then do 1 set of the prescribed number of reps (or time) for each exercise. Move quickly from one move to the next with little rest in between. After you've finished the last exercise, rest 1-2 minutes, and then repeat the entire circuit 1 more time for a 15-minute, fat-blasting workout. If you're up for a challenge, complete 4 circuits total for a full 30-minute session.
You’ll need: A kettlebell (5-15 lbs, depending on your level)
(Never worked with a kettlebell before? Read these helpful tips before getting started.)
VIDEO: The kettlebell is the perfect tool to use when the gym's cramped. Watch this short video for a body rockin' kettlebell workout with Erin Stutland, creator of Shrink Session.
