The Kettlebell Calorie Incinerator

Perform 3 sets of each of the first two moves. Do 5 supersets (back-to-back sets) of moves three and four. Rest one minute between sets/supersets.

TRAINER
Doug Nepodal, master kettlebell instructor and owner of Classic Iron Kettlebells in California

BEST FOR
Firing up your metabolism, boosting your mobility, and building functional, real-world strength and power

EQUIPMENT
20 kg kettlebell (you can go lighter or heavier, depending on your strength and fitness level)

FOCUS
Muscle building, cardio, fat loss, mobility

CALORIES BURNED
304 as measured with a fit 5'11", 175-pound man using a TomTom Multi-Sport HRM GPS Watch
 

Hold a kettlebell in your left hand at your side, and lift your right foot a few inches off the floor. Keeping your right leg in line with your upper body, lower your torso until it's nearly parallel to the floor. Return to the starting position. Do 5 reps, switch legs, and repeat.
 

Kneel on the floor with your knees shoulder-width apart and hold the kettlebell in your left hand (palm facing in with the bell resting on the outside of your forearm in front of your shoulder). Brace your core and press the weight straight above your shoulder. Do 5 reps, switch arms, and repeat.
 

Place a kettlebell on the floor in front of you. Spread your feet slightly beyond shoulder width, push your hips back, and grab the kettlebell's handle. Swing the weight between your legs and thrust your hips forward, swinging the weight up to chest level. Swing it back between your legs, and repeat. Do 20 reps.
 

Assume a pushup position with the kettlebell on the floor between your hands. "Walk" forward, moving your hands and feet in small steps. When the kettlebell is at your waist, move it forward so it's between your hands again. That's 1 rep. Do 10, alternating the hand you use to move the kettlebell forward.

For more, try The Ultimate Kettlebell Workout.