When it comes to exercise, many of us have the same complaint—no time to do a workout. But fitness experts are touting a new, highly efficient exercise routine that you can do at home in just three 20-minute sessions per week. All you need is a kettlebell.According to Prevention magazine, the kettlebell (pictured here) delivers more fat-fighting and body-toning benefits than 30 minutes on the treadmill and 30 minutes of traditional weight lifting: “Unlike typical strength exercises in which you lift and lower weights slowly while keeping the rest of your body still, you swing the kettlebell rhythmically through full-body motions to get your heart rate up fast and target more muscles, especially in your core. The result is a speedy routine that triples your calorie burn up to 400 calories in 20 minutes.”
How does it work? Again, Prevention has the answer: “Unlike a dumbbell, in which the weight is equally balanced when you hold it, a kettlebell is asymmetrical. With most grips, your hand is set away from the heaviest part of the kettle bell, so you work harder and activate more muscles.”
It is important to get proper instruction, whether from a personal trainer or from a fitness video. (Prevention has a good introductory routine, but there are others available online and on DVD.) Take time to get used to the exercises and be sure to use proper form, especially in your core, so you do not end up hurting your back. You may want to start with a light weight until you are accustomed to the workout. For even better results, combine the kettlebell with a cardio workout on the same or alternate days.
Kettlebells are available at fitness equipment stores and many general merchandisers for around $20 or less, depending on the weight.
