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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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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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