To torch more calories than running a six-minute mile, you could cross-country ski uphill at a crazy-fast clip. Or you could swing a cast-iron kettlebell for 20 minutes to get the same sizzle. To turn up the burn even more, we found a fitness fusion firm-up that melds pound-melting kettle bells with heart-pumping kickboxing. Each energizing exercise in this mix sheds and sculpts, remaking your shape.
The trainer Russian-born Dasha Libin (her grandfather taught kettlebells to the Soviet Army!), co-owner of Anderson Martial Arts in New York City, created this clever kettlebell-kickboxing combo.
You’ll need A 10- to 15-pound kettlebell ($30 and up).
The plan Warm up for five minutes (shadowbox, jump rope—you decide). Then do each three-move round, performing every exercise for one minute. Take a one-minute breather between rounds. Try the sizzle session three times a week on nonconsecutive days.
ROUND 1
works abs, butt, thighs
Stand with feet staggered, right leg in front, holding kettlebell horns at chest. Rotate torso to left as you bring left knee toward right elbow (as shown). Return to start. Repeat quickly on opposite side. Continue for 1 minute.
Tip-top toner
works arms, abs, butt, thighs, calves
Stand on tiptoes, holding kettlebell upside down by horns at chest; squat (as shown). Stay on tiptoes and stand, straightening arms overhead, then lower kettlebell behind head until forearms are parallel to floor. Reverse movement to return to start. Continue for 1 minute.
Liftoff
works shoulders, arms, back, abs, butt, thighs
Stand with feet hip-width apart, holding horns at chest. Lunge left leg back, raising arms overhead (as shown). Stand, kicking left leg forward as you lower arms to chest. Return to lunge. Continue for 30 seconds. Switch sides; repeat.
