Stoke your metabolism with this quick-but-intense workout from one of the most badass trainers in the game.

By Lauren Mazzo
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Dumbbells, barbells, and bodyweight moves serve up some solid workouts-but there's something about kettlebells that really lights a fire in your muscles and lungs. Take advantage of this fat-burning tool with the help of The Biggest Loser trainer and Shape advisory board member Jen Widerstrom. (Try more workouts from Jen in our 40-Day Goal-Crushing Challenge.)

This routine combines strength training and cardio to fire up your metabolism and build solid muscle that'll keep burning calories even when you're recovering. (FYI, here's all the science behind building muscle and burning fat.)

How it works: Do 3 rounds of the moves below: the first round with the medium-weight kettlebell, the second round with the medium-weight kettlebell and the resistance band, and the third round with the heavier kettlebell and resistance band.

You'll need: A medium-weight kettlebell, a slightly heavier kettlebell, and a mini resistance band

Single-Arm Swing

A. Stand with feet slightly wider than hip-width apart with a kettlebell about a foot in front of feet. Hinge at the hips with soft knees to grab the kettlebell handle with the right hand. Extend the left arm out to the side.

B. Start by swinging the kettlebell back between thighs, maintaining the hinge at the hips and a flat back. Keep neck in a neutral position.

C. Thrust hips forward to swing the kettlebell up to chest height, right arm extended forward in front of the center of chest.

D. Allow the bell to swing back down between legs, hinging at the hips again.

Do 5 reps and repeat on the left. (Rounds two and three: Loop a resistance band around both shins.)

American Swing

A. Stand with feet slightly wider than hip-width apart with a kettlebell about a foot in front of feet. Hinge at the hips with soft knees to grab the kettlebell handle with both hands.

B. Start by swinging the kettlebell back between thighs, maintaining the hinge at the hips and a flat back. Keep neck in a neutral position.

C. Thrust hips forward to swing the kettlebell up and overhead, pausing when the bottom of the bell is pointing toward the ceiling. Maintain control over the kettlebell so it doesn't go behind head, and keep core engaged throughout movement to avoid arching the lower back.

D. Allow the bell to swing back down between legs, hinging at the hips again.

Do 5 reps. (Rounds two and three: Loop a resistance band around both shins.)

Penguin Walk

A. Stand with feet together and a kettlebell racked on top of right shoulder, with right elbow pointing out to the side.

B. With straight legs, take a step to the right, then step the left foot over to meet the right.

Take 10 steps to the right. Repeat on the other side. (Rounds two and three: Loop a resistance band around both legs just above knees.)

Goblet Squat

A. Stand with feet slightly wider than hip-width apart and toes pointing out slightly. Hold a kettlebell upside down in front of chest, elbows tucked in close to ribs.

B. Inhale and hinge at the hips and knees to lower into a squat, pausing when thighs are parallel to the ground.

C. Exhale and press into mid-foot to stand, keeping core engaged throughout entire movement.

Do 15 reps. (Rounds two and three: Loop a resistance band around both legs just above knees.)

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