Workouts

Paige Hathaway's 'Fit in 5 'Kettlebell Quickie

Try this simple workout to torch fat and tone up in no time.

Paige Hathaway's Fit in Five Kettlebell Quickie

Want a great total-body workout that sculpts your shoulders, back, chest, glutes, hamstrings, quads, and abs? Pick up a kettlebell and start swinging! “This workout seems simple enough, but it’s a superfast and effective way to ensure you’ll burn calories and fat while building lean muscle,” says fitness expert Paige Hathaway.

SEE ALSO: Paige Hathaway's Workout for Sexy Abs, Legs and Glutes

How it works:

Do each of the two exercises below for the given number of reps. Take a 10-second break after three cycles, then finish with two more cycles.

Kettlebell Swing

  • Hold the kettlebell between your legs using a two-handed, overhand grip.
  • Swing the weight forward and up, thrusting your hips to engage all your working muscles; allow the weight to naturally come back down to starting position.
  • Repeat for 20 reps.

Goblet Squat

  • Hold the kettlebell on sides of handles, close to torso with elbows pointing down.
  • Squat, bringing elbows just inside legs (aim to touch hamstrings to calves).
  • Keeping kettlebell at your chest, explode up, pushing through heels, contracting glutes.
  • Do 10 reps.

Think fast!

When it comes to getting stronger, short, explosive movements have a slow and steady beat, according to a recent study at Loughborough University in the U.K. The study compared subjects who did explosive reps (moving as fast and as hard as possible, about one second per rep) with a second group who did sustained contractions (about three seconds each); a third group acted as controls. After three months, researchers found the explosive group showed greater muscle adaptations and functional changes than the slower and control groups.

SEE ALSO: Paige Hathaway's Workout for Sexy Abs, Legs and Glutes

See these moves in action as Paige Hathaway demonstrates this workout here.

Follow her at @paigehathaway.

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