Get fit fast and burn fat with this high-intensity cardio session.

The Kettlebell can burn heck of a lot of calories. The exercises that combine cardiovascular, strength and flexibility training. Also used as a conditioning tool that integrates multi-joint full body movements.

According to researchers at the University of Wisconsin‚ La Crosse, who evaluated the energy output of a typical kettlebell session. In their tests, exercisers burned about 20 calories a minute, or 400 in a 20-minute session.

Related Kettlebell exercise: 8 Killer Kettlebell workouts to tone muscles and burn fat

 
 
Warm Up:

Lorna Kleidman, a 3 time kettlebell sport world champion, kettlebell instructor in New York City, recommends go beyond light cardio session such as walking and jogging to get your cardiovascular system and your muscles and joints loosened up. Kleidman recommends doing some lunges, squats, plank holds or push-ups, and jumping jacks before starting the kettlebell exercise routine.

How to do it:
Complete the following moves in order for the designated period of time. After the last move, rest for between 90 seconds and two minutes before starting again. Do five to six rounds.

1. Kettle Bell 2 Arm Swing
Time: 1 minute
This is the basis of many more complex kettlebell moves, so it’s worth getting it right.

2. Snatch
Time: 30 seconds each arm
A complex but worth the effort because it’s great for your core back and shoulders.

3. Clean, squat and press
Time: 30 seconds each arm
A classic kettle move that works every muscle in your body.

4. Kettle bell one arm swing
Time: 30 seconds each arm
A tougher version of the first move in this workout, the single arm swing is the stareting point for cleans, snatches, and a host of other one-arm moves.

5. Kettle bell alternating arm swing
Time: 1 minute
This is the same as one-arm swing, except that you swap hands at the top of the full swing. It requires good co-ordination to change hands smoothly.

 
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Infographic by mensfitnessmagazine.com