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Swing The Bells

Get ripped fast with our high-intensity kettlebell workouts.

If you want to burn the maximum amount of calories in the minimum amount of time while building strong and stable muscles from head to toe, look no further than a kettlebell. Evidence shows that training with kettlebells is far more effective at torching fat and improving the efficiency of your cardiovascular system than standard weight training.

The American Council on Exercise, the leading US authority on fitness, in a study with the University of Wisconsin, found that the average study participant burned approximately 20 calories a minute during a kettlebell snatch workout. This equates to an astounding 400 calories during a 20-minute workout, equivalent to running at four-minute-per-kilometre pace.

“You can get a total-body workout with the minimum of equipment, time and space.”

Better than free weights

Study participants achieved heart rates that ranged from approximately 86 to 99 percent of their maximum, as well as 67 to 91 percent of maximum oxygen uptake, suggesting that “kettlebells provide a much higher-intensity workout than standard weight-training routines and offer superior results in a short amount of time”.

Kettlebell expert Jamie Lloyd says the data simply backs up what he’s been sure of for years. “Using kettlebells teaches you to work your whole body as a single system, improving your cardiovascular health while also improving the strength and stability of all your major muscles and those small but crucial stabilising muscles,” he says. “And because using kettlebells safely requires excellent co-ordination, a strong core and back, and works every muscle you have, you can get a complete total-body workout with the bare minimum amount of equipment, time and space.”

Workout warrior

To help you burn fat and build muscle, Lloyd has put together two kettlebell workouts for Men’s Fitness.

The first works your cardiovascular system for improved fitness, while the second will build muscular size and strength. Both workouts will torch your spare tyre.

What are you waiting for?

Download the Kettlebell Cardio and Strength Workout PDF (1.5 Mb)