Kettlebell fans love the heavy, round-shaped weights for a reason — kettlebell exercises combine cardio and strength training for a time-saving calorie burn. The amount of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. More research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening core and upper body muscles.
If you’ve never done a kettlebell workout before, know that starting out is a little bit more involved than just lifting weights. Because many kettlebell exercises involve a lot of swinging moves, you need to make sure that you are handling it correctly to not injure yourself. Start with a lighter weight, and try these three exercises to determine if it’s the right size. Once you’ve figured out the right fit, read on for more effective kettlebell exercises.