No one wants to spends hours in the gym, nor do they have time to. Most people want to go to the gym with a plan, do their workout, and get out as fast as possible knowing they have burned tons of calories. The main problem is, if you don’t have a trainer planning out your workout, then you must do research on the best exercises to keep you fit in the least amount of time. This full body exercise from “About.com” lets you in on one of my favorite exercises. It’s guaranteed to get your heart rate up, keep your calorie burning high, and get you in and out of the gym with a great workout.
Do it right: Stand with a heavy kettlebell on the floor in front of you. Squat and grab onto the handles, making sure you’re balanced directly over the weight, wrists straight and strong, so that it doesn’t tip over. Step the legs back one at a time into a plank position. Step the feet back to start and stand up, using your hips to help power the weight up over the head. Repeat for 8-12 reps (source)
This exercise doesn’t have to be done with a kettlebell. This can be done with any type of weight. You can use a dumbbell or a medicine ball as well. This version is a “step back” burpee which is a beginner – intermediate move. To make this more advanced, try hoping back into a plank position. This move is an awesome way to challenge both your “fast twitch” and “slow twitch” muscle fibers. It’s guaranteed to burn fat and get you in shape!