Want to incinerate that spare tyre? Skip the treadmill and exercise bike: a 12-minute kettlebell circuit burns more kilojoules than doing all-out cardio for the same length of time, say researchers at Southeastern Louisiana University.
Men who performed the below four-move kettlebell workout not only crushed more kilojoules – they also taxed their lungs more than when they did repeated sprints on an exercise bike for 12 minutes. “Plus, the workout is safe and results in less overall physical strain,” says study author Brian Williams.
Perform each exercise, in the order shown, for one minute. Work for 20 seconds, rest for 10, then repeat. Completing all four exercises is one round. Do three rounds.
SUMO SQUAT
Stand with your feet twice shoulder-width apart, holding a kettlebell with both hands, and squat.
SWING
Bend at your hips to grab a kettlebell. Hike it between your legs, then thrust it up to shoulder level. Keep swinging.
CLEAN & PRESS
Hold a kettlebell in front of you. Explosively pull it up and catch it at shoulder height. Press it overhead.
SUMO DEADLIFT
Grab a kettlebell and assume a wide stance. Push your hips back to lower your torso. Rise back up, your torso straight.
