Bored with your typical cardio? Try this 20 minute workout, and watch the fat melt right off of you.
All you will need is a light kettlebell, 10-20 pounds, and a stop watch. After a 5 minute dynamic warm-up, you’re going to perform 1-arm kettlebell snatches for 15 seconds with your dominant hand. Rest 15 seconds. Then perform 1-arm kettlebell snatches on your other hand for 15 seconds. Continue this cycle for 20 minutes.
If 1-arm snatches are too hard, perform kettlebell swings instead. If you don’t know how to perform either exercise, just stop at the front desk, and we’ll gladly show you how. We guarantee you’ll master either exercise within 5 minutes of instruction.
What can you expect?
Leaner legs, a firmer butt, and slimmer waist. Both snatches and swings work your backside more than running does. Thus, not only will you burn a ton of calories, but you’ll also be working out your butt and hamstrings too. It’s the perfect combination of cardio and resistance training.
Researchers at the University of Wisconsin wanted to find out exactly how many calories the above workout burned, so they performed a study on 10 participants ranging from 29-46 years old. Using the exact same workout as above, the researchers calculated the participants burned 20.3 calories per minute, which is the equivalent to running the mile in 6 minutes. The only other activity they could think of that burned more calories per minute was cross country uphill skiing at an extremely fast pace.
The best finding of the study was that the calculation for the calories burned was just from the initial exercise. It didn’t even take into account the calories burned 24 hours post exercise that has been well documented with resistance training.
Now get off the treadmill and grab a kettlebell.
Maybe this should be our next bootcamp?