A 20-Minute Kettlebell Workout to Get Your Blood Pumping

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Fat-fighting kickboxing meets the new heavyweight champ of toning, the kettlebell. The fierce matchup will catapult you into a calorie-zapping frenzy—300 in 22 minutes. Are you ready to rumble with get-fit greatness?

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, researchers from the University of Wisconsin La Crosse Exercise and Health Program conclude. To turn up the burn even more, we found a firm-up that melds the proven pound eraser with butt-kicking martial arts moves. Each energizing exercise in this mix sheds and sculpts, remaking your shape.

More: 4 Exercises to Sculpt Your Upper Body

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; GoFit.net).

More: The Kettlebell: Tips to Swing for Strength

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.

Round1: Sideshow

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. Return to start. Repeat quickly on opposite side. Continue for one minute.

works abs, butt, thighs

Round1: Liftoff

Stand with feet hip-width apart, holding horns at chest. Lunge left leg back, raising arms overhead. Stand, kicking left leg forward as you lower arms to chest. Return to lunge. Continue for 30 seconds. Switch sides; repeat.

works shoulders, arms, back, abs, butt, thighs

Round1: Tip-top Toner

Stand on tiptoes, holding kettlebell upside down by horns at chest; squat. 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 one minute

works arms, abs, butt, thighs, calves

More: 8 Moves to Get You Toned in the Gym