When you're short on time and are at risk of skipping your daily fitness routine, stop and grab a kettlebell.
Kettlebell training is perfect for time-crunched folks who need to burn calories and build muscle. You can burn up to 20 calories per minute when kettlebell training, according to ACE fitness.
This quick, intense kettlebell workout will help you reach your results in half the time.
More: 20-Minute Kettlebell Workout for Your Upper Body
This workout should be performed three times straight through with no rest.
Threading the Lunge — 15 per leg
With the kettlebell in your right hand, step back into a lunge and pass the bell between your legs into your left hand. Come back into a standing position with the bell in your left hand, and step with your left leg into a lunge, passing the bell back to your right hand.
More: KettleWorX Circuit for Runners
The Ditch Digger — 15 per side
Start with the kettlebell on your right hip, holding it by the "horns." Keeping the bell close to your body, with your shoulders and obliques doing most of the work, bring the bell quickly up to just above your left shoulder, like you're throwing a shovel full of dirt or snow over your shoulder. Do it 15 times going from right hip to left shoulder, then switch, going from left hip to right shoulder.
More: 4 Kettlebell Exercises for Beginners
Isometric Single-leg Squat With Row — 15 per arm
Holding the kettlebell in your right hand, lift your right leg up and go into a quarter or half squat with your left leg. Bend over, being sure to keep your spine straight, until you're at 45 to 60 degrees from vertical. From there, row the kettlebell up to your chest, keeping your elbow close to your body. After 15 reps, switch the bell to your other arm and squat down with the other leg.
