One little tool is all you need to shape up in a snap.

By Laurel Leicht
Updated: December 10, 2015

You've got less than half an hour to work out-do you choose cardio or strength training? There's no need to take sides, thanks to this plan for Alex Isaly, lead trainer of the KettleWorX 8-Week Rapid Evolution DVD set. It combines heart-rate-revving intervals with kettlebell moves to blast up to 20 calories per minute (seriously!) while sculpting your muscles. Another reason to reach for an orb-shaped weight: "This type of training is the only form of resistance exercise that's proven to increase your V02 max, or cardiovascular fitness level," says Isaly.

Swing into action now and click here to read instructions for the exercises below, including the figure eight. Click on the plan below to print for easy reference.

RELATED: Kettlebell Workout to Burn 20 Calories a Minute

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