It seems so funny that one simple cannon ball-shaped instrument could have such awesome effects on the body. Cross-fitters everywhere are doing intense, quick workouts to tone up and build muscle, and people everywhere are catching on to kettlebell's total-body benefits. Here's a short, intense workout for men that targets all of the body's major muscle groups using only an amazing kettlebell and of course your own strength and body weight:
The 20-minute kettlebell workout
Warm up with a swing – a basic move for beginners and a good starting point. For the swing, stand with your feet shoulder-width apart and the weight in both hands straight in front of you. Then, bend your knees and squat down, swinging the kettlebell with both hands between your legs. As you rise to a stand, swing the kettlebell back up to eye level, but control its movement. Do 10 to 15 reps. Do a rep of squats with the kettlebell as well.
After you feel sufficiently warmed up, jump right into the windmill – a more difficult move. Stand with your feet shoulder-width apart, the kettlebell in your right hand held straight above your head and your feet pointed 45-degrees toward the left. Then, keeping your right arm straight in the air, push your hips to the right and slide your left hand down your left leg, bending at the hip. This gives you a great core and shoulder workout. Do 10 reps and then switch sides.
Then, work your arms with curls. Hold one weight in each hand and curl them up as if you were holding regular hand weights or a barbell. The benefits of doing curls with kettlebells is that the weight hangs lower than your grip and the uneven balance causes you to work extra hard. Do 12 to 15 reps.
Repeat the above circuit two times, adding in a few other movements that you like.