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Dual moves will make your heart rate skyrocket and ramp up your calorie burning.
The key to maximizing your caloric expenditure during kettlebell exercises is to perform moves that target your upper and lower body simultaneously. Focus on doing these dual moves back-to-back so that you keep your heart rate elevated. This will boost your metabolism and shock your muscles, which is key in seeing results. According to "Fitness" magazine, you'll burn upward of 10 calories per minute doing high intensity kettlebell exercises.
Kettlebell swings are a dynamic move that target your shoulders, quadriceps, hamstrings and glutes. Start upright, arms extended down in front of you, gripping the kettlebell with both hands. Align your feet slightly wider than shoulder-width apart. Bend your legs and drop your butt downward so that your knees are over your toes. Drive your weight down through your heels and push your body upward. As you come up, use your shoulder muscles to swing the weight upward toward eye-level. That makes one repetition. Perform three sets of 15 repetitions to scorch calories.
Squat Jump to Shoulder Press
A squat jump into a shoulder press is an explosive move that will help you burn calories in a hurry. Similarly to a kettlebell swing, your lower back, quadriceps, glutes and shoulders are all targeted doing this exercise. Start with your feet shoulder-width apart, gripping the kettlebell and holding it at chest level. Bend at the knee and drop your butt down so that your legs form a 90-degree angle. Explode upward by pressing your weight down through your heels. As you come up, extend your arms over your head and push the weight upward. Do three sets of 15 repetitions.
Lunge with a Twist
Turn your body into a calorie burning machine with this move. Performing lunges with a twist will engaged your shoulders, biceps, obliques, hamstrings and glutes. Start upright, holding your weight at belly-button level. Take a large step forward, bend your knees and sink down so that your knee kisses the ground. Holding that position, rotate your torso and bring the weight to one side of your body. Bring the weight back to the center, push yourself upright, then repeat with the opposite leg and side of your body. Perform three sets of 16 repetitions.
Bridge with Chest Press
The bridge pose combined with a kettlebell chest press isolates your glutes, hamstrings and pectoral muscles, helping you shred calories and elevate your metabolism. Start by laying on your back with your legs bent and feet flat on the ground. Hold your weight above your chest. Press your weight down through your heels and drive your hips up so that they're in line with your knees and shoulders. Holding this position, push your kettlebell weight up above your body. Aim to perform three sets of 15 repetitions to burn calories and fatigue your upper and lower body.