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Get a Grip! 20-Minute Kettlebell HIT Workout

Jump-start your weight-loss results in less than 20 minutes with a kettlebell workout.

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Girl with Kettlebell
James Farrell
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About This Workout

The buzz on HIT (high-intensity interval training) is heating up, with new boutique sweat shops modeled on this to-the-max method popping up everywhere. "All-out intervals push your body past what it's used to, which means you're shocking your muscles and forcing them to change," says Eric Salvador, the head instructor for the Fhitting Room, a recently opened HIT studio in New York City. Jump-start your results in just 19 minutes with Salvador's killer kettlebell routine. Using a pair of 10- to 15-pound kettlebells, do as many reps as you can of an exercise in a minute, rest for 30 seconds, then move on to the next. Rest for one minute after completing the circuit, then repeat it once more. You'll burn a scorching 10 calories or so every minute and feel firmer by the time you towel off.

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Press It Up

Targets shoulders and abs

  • Lie faceup on floor with knees slightly bent, heels on floor. Hold sides of kettlebell in front of chest with both hands.
  • Slowly lift upper body off floor (until back is upright), pressing kettlebell overhead.
  • Reverse motion back to start.
  • Continue for 1 minute.

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Dip and Kick

Targets abs, butt, hip flexors, and legs

  • Stand with feet shoulder-width apart, holding kettlebell in left hand; bend left elbow out to side so that left hand is in front of shoulder and ball of kettlebell rests on back of left forearm. Extend right arm out to side at shoulder level, palm down.
  • Lower into a squat, then stand up and kick left leg forward to hip level. Return to squat; continue for 30 seconds.
  • Switch sides (holding kettlebell with right hand and kicking with right leg) and repeat for another 30 seconds.

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Flutter Kick

Targets arms, abs, inner thighs, and outer thighs

  • Lie faceup on floor holding sides of kettlebell with both hands; arms and legs extended toward ceiling.
  • Lift shoulders off floor and, keeping upper body lifted throughout, try and touch left shin to kettlebell as you lower right leg toward floor (without allowing it to touch); switch sides and repeat.
  • Continue, alternating legs, for 1 minute.

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Loopy Lunge

Targets arms, abs, and legs

  • Stand with feet hip-width apart, holding handle of kettlebell in left hand, arms by sides.
  • Lunge forward with right leg, bending both knees 90 degrees, and pass kettlebell under right thigh to grab handle with right hand.
  • Pushing off right heel, return to start position.
  • Repeat, lunging forward with left leg and passing kettlebell under thigh to left hand. Continue, alternating sides, for 1 minute.

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Crank It

Targets shoulders, arms, abs, butt, and hamstrings

  • Stand with feet shoulder-width apart, kettlebell on floor in front of feet.
  • Squat, placing palms on floor on either side of kettlebell, and jump feet back into full plank position.
  • Jump both feet forward, landing them on floor outside hands.
  • Grip handle of kettlebell with both hands and stand up as you simultaneously bend elbows out to sides to pull kettlebell up to chest.
  • Place kettlebell on floor and repeat move for 1 minute.

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Booty Burner

Targets chest, abs, and butt

  • Lie faceup on floor with knees bent and heels on floor; grasp a kettlebell in each hand by the handle, arms by sides.
  • Bend elbows to bring kettlebells by sides of chest (the ball of kettlebells rests on back of forearms), then lift butt of floor.
  • Holding lifted position throughout, press kettlebells up. Slowly lower kettlebells to sides of chest, then repeat.
  • Continue for 1 minute.
  • MAKE IT EASIER: Alternate pressing one kettlebell overhead at a time instead of both.

Originally published in FITNESS magazine, September 2013.

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What do you think? Review this slideshow!

mychris80563 wrote:

It would be great if there was a print version.

1/14/2014 06:59:47 AM Report Abuse
silverrivermetal wrote:

Honestly, I do kettle bells and its a fantastic workout. However, this is the type of exercise that you should really learn to do from someone who is certified to teach how to do this correctly. You can seriously injure yourself if you don't do these exercise correctly! Its really a fantastic workout but I learned from someone who was able to make sure that proper form was being used.

1/12/2014 05:17:51 PM Report Abuse
lancefree wrote:

Het mentale dieet plan -

12/26/2013 03:42:30 PM Report Abuse
lancefree wrote:

kettlebell workout- buikspieren trainen

12/26/2013 03:36:13 PM Report Abuse
rcarlberg3 wrote:

I would love to watch one fluid video of these workouts to really get an idea of what to do. The individual videos take to long to download that I stop watching.

9/9/2013 02:56:43 PM Report Abuse
marie2019 wrote:

The more I read, the more I realize exercise benefits can realized in under 30 minutes. Impressively, exercise even helps to encourage scar healing. Here is an interesting article to look through.

8/27/2013 01:04:33 PM Report Abuse

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