Burn 300 Calories in 15 Minutes

Shorter, smarter workouts are always a winner in my book—who doesn’t want tomelt more fat and calories in less time? One trendy fitness tool that can make that happen: kettlebells. Sure, they might look a little intimidating—kind of like little cannonballs with handles—but they’re actually super easy to use. Plus, strength training with a kettlebell works nearly every muscle in your body, toning you up from head to toe and blasting 300 calories in just 15 minutes (you’d have to bike for more than 30 minutes to get the same results). Intrigued? Give one a try with these simple, sculpting moves created exclusively for SELF by Sarah Lurie, founder of Iron Core Kettlebell Strength and Conditioning in San Diego.

You’ll need a 10- to 15-pound kettlebell ($35 and up; GoFit.net). Switch to a heavier one as you get stronger. Do three sets of the indicated reps of each move three times a week on nonconsecutive days.

OVERHEAD PRESS

works: shoulders, arms, abs, butt, legs
Stand with your feet hip-width apart, a kettlebell in your right hand, elbow bent, with the ball of kettlebell resting on the back of your right forearm at your right shoulder. Press your right arm straight overhead (as shown). Bend your elbow, returning the kettlebell to your right shoulder, for 1 rep. Do 5 reps. Switch sides; repeat.

DECK SQUAT

Works: abs, butt, legs
Stand with your feet hip-width apart, holding the kettlebell horns (the sides of handle), arms down. Lower your butt to sit on floor; bend your elbows so the kettlebell is in front of your chest, arms inside your legs. Roll onto your back, keeping your knees bent (as shown), then roll forward, placing your feet on the floor to rise to a low squat, extending your arms at chest level. Snap your hips as you straighten your legs and lower your arms for 1 rep. Do 10 reps.

SWING-CATCH-SQUAT

Works: shoulders, back, abs, butt, legs
Stand with your feet slightly wider than hip-width apart, the kettlebell on the floor between your feet. Squat and grab the handle with both hands, palms down; swing the kettlebell back between your legs, then forward as you snap your hips and rise to stand. When the kettlebell reaches shoulder level, release the handle, catching the horns, elbows bent, then squat (as shown). Stand, changing your grip so your hands are on top of the handle, arms down, for 1 rep. Do 10 reps.

TACTICAL LUNGE

Works: abs, butt, legs
Stand with your feet hip-width apart, a kettlebell in both hands in front of you, arms down. Step your left leg back into a lunge, releasing your right hand; pass the kettlebell under your right leg from your left hand to your right (as shown), then return to start. Repeat on opposite side for 1 rep. Do 5 reps.

See SELF's kettlebell center for more moves and tips from Lurie on maximizing the benefits of your workout.

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