A study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. Sounds like a good idea!
Here's how to do a single-leg kettlebell deadlift:
- Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.
- Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
- With your back straight, return upright, coming to your starting position.
- This completes one rep. Do 12 reps on each leg, for three sets.
Here's how to do a kettlebell squat:
- Stand with feet wide, toes pointing forward, and hold a heavy kettlebell in front of you with palms facing toward you.
- Keeping your chest lifted, squat until your thighs are parallel to the ground.
- Pause, and then rise up to standing and repeat. Do 20-25 reps.
Here's how to do the kettlebell squat and swing below:
- Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down, and hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
- As you inhale, press into your feet and explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.
- Exhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
- This counts as one rep. Complete three sets of 12 to 15 reps.