Want to burn fat fast? Skip the treadmill and grab a kettlebell instead. An American Council on Exercise (ACE) study recently found that the average person can burn 400 calories in just 20 minutes with a kettlebell.

This is why my love affair has been renewed with the kettlebell.

When I only have 20 minutes to workout. I want it to be an effective routine that will leave me sweating and sore the next day.

What makes the workout so effective, especially when compared with traditional weights like barbells or dumbbells? “You’re moving in different planes of movement,” says Laura Wilson, director of programming for KettleWorX. “Instead of just going up and down, you’re going to move side to side and in and out, so it’s much more functional. It’s like you move in real life: kettlebells simulate that movement, unlike a dumbbell.”

As a result, Laura says, you end up using more of your stabilizer muscles than traditional weight training, which translates into an increased calorie burn and a killer workout for your core. All this makes kettlebell training not only great for weight loss but also for improving fitness level: an ACE study found that eight weeks of kettlebell training two times a week improved aerobic capacity by almost 14 percent and abdominal strength by 70 percent in the participants. “You’re recruiting so many more muscles than you would with traditional training,” Laura explains. (FitSugar)

Here is a 10 or 20 minute workout that is challenging for seasoned KB veterans and also beginners.

If you are new, use a lighter weight. The advanced gym goers can add some weight.

Here are the moves below in order: Do each move for 1 minute unless otherwise specified:

1. Reverse Lunge, Kettlebell Overhead (Right leg forward, left leg lunges back, KB in right hand)
2. Single Leg Deadlift with Row (Left leg lift up off ground, row with right arm)
3. Reverse Lunge, Kettlebell Overhead (Left leg forward, right leg lunges back, KB in left hand)
4. Single Leg Deadlift with Row (Right leg lifts up off ground, row with left arm)
5. Squat Clean and Press (Essentially a squat with a shoulder press)
6. Kettlebell Swing 30 seconds
7. Standing Oblique Crunch Right 45 seconds
8. Standing Oblique Crunch Left 45 seconds
9. High Knee KB Taps (toes tap the top of the kettlebell)
10. Front Squat
11. Turkish Get Up Left
12. Turkish Get Up Right

Wow that’s a lot of moves. I highly recommend watching the video so you know how to do all the moves and follow along with me. If you wanna do this at the gym without watching me, jot down the list above after watching the video and get moving.

Let me know if you have any questions below!