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We’d all love to burn as many calories as possible in as short an amount of time as we can. However, many common cardio and strength-training exercises take up to an hour to burn hundreds of calories. Many of us don’t have sixty minutes to spend exercising every day of our lives in order to burn enough calories to keep our bodies in the shape we want. If you’re feeling frustrated about the conflicts between your schedule and the amount of calories you want to burn, keep reading to learn how to burn four hundred calories in twenty minutes with five easy kettlebell exercises.

1. Deadlifts

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Deadlifts are one of the best, most effective kettlebell exercises you can do. These master exercises are efficient at fixing your posture to reduce pain in your neck and back, lifting and toning your butt and, of course, burning tons of calories in a very short amount of time. You should use a kettlebell weight of between ten and twenty pounds to perform a kettlebell deadlift. Start out on the lighter side of the spectrum as a beginner to avoid injuring yourself and slowing down your workout progress.

To perform a kettlebell deadlift rep, hold a kettlebell in one hand, lift the opposite foot off the ground until it is in line with your back, and slowly lower your foot to the ground. Deadlifts require a significant amount of balance. If you feel as though your balance needs some work and you are in danger of falling over, hold onto a chair while you get used to the move.

2. Squats

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Squats are a common exercise and are known for their efficiency at lifting, toning and strengthening your butt to help firm it up and add a pleasant roundness to it. Squats are frequently performed with a dumbbell weight or with no weights at all. However, they help burn many more calories and work your muscles more effectively if you perform them with a kettlebell weight instead.

You should use the heaviest kettlebell you are comfortable with when you are doing squats. To perform a kettlebell squat workout, you basically just do reps of traditional squats but with a kettlebell in hand. Hold the kettlebell in both of your hands and keep it level with your chest as you do your squats. Make sure to bend down far enough that it looks like you’re sitting down in a chair and keep your back straight to maximize the efficiency of your squats.

3. Turkish Get-Ups

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Many women spend so much time working out their abs, butt, and legs that they forget about strengthening and adding definition to their arms, too. Turkish Get-Ups are a type of kettlebell exercise that targets the muscles in your arms in order to help you achieve strong, toned, and defined arm muscles.

Turkish Get-Ups involve lifting the kettlebell up over your head, so you should use a weight that is not too heavy in order to prevent sustaining injury. To perform a set of Turkish Get-Up reps, keep the kettlebell lifted up over your head as you move from a variety of sitting and standing positions, as shown in the image above.

4. Squat and Swings

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Kettlebell squat and swings tone your abdomen, back, and shoulders. They add definition and strength to your torso while you burn calories. Use a light weight for this exercise when you first start to avoid injuring yourself.

To perform a kettlebell squat and swing, hold one kettlebell with both hands in front of you between your legs. Perform a traditional squat, then explosively swing upward to a standing position. Land with your arms straight and your kettlebell lifted in front of you.

5. Windmills

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If you want to tone muscles throughout your entire body, do reps of kettlebell windmills. This exercise is extremely intense. However, it does wonders to tone your midsection, including your waist, obliques, and abdomen.

To perform a kettlebell windmill, hold one kettlebell in each hand. From a standing position, lift your right hand up over your head and shift your hips to the right. Lean over to your left side until the kettlebell in your left hand almost touches the ground and your right hand is still lifted. Curl your left hand up in a bicep curl, lean back up, and bring your left hand up over your head.

If you do reps of these five kettlebell exercises every day, you can burn four hundred calories per day. This intense calorie loss takes only twenty minutes of exercise that doesn’t require anything more than a weight. That amount of calories adds up to two thousand eight hundred calories per week through only just over two hours of exercise. Use the exercises in this post to learn how to burn four hundred calories in twenty minutes easily and consistently.

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