subject: 3 Amazing Abs Workouts You Can Do In Minutes [print this page] I am going to introduce you to what may just become your favorite exercise tool. It is called a kettle bell and has been a staple of the Russian weight training regimen for hundreds of years. The exercises you will perform with this piece of equipment are very simple and even look pointless at times. However, you will be winded almost immediately. In fact, research has shown that you can burn up to 20 calories per minute using a KB. This is important because along with working the abs you want to burn fat so you can see the results of your efforts.
Men typically use a 16 kg or 35 lb KB and women use a 12 KG or 25 lb KB.
The first exercise you will do is called the halo. This is a deceptively simple exercise in which you hold the KB with both by the handle at your chest so that it is facing bottoms up. Now you simply rotate it around your head 10 times in one direction and 10 times in the other direction. You will notice that the exercise works a number of muscles including your abs.
The second exercise is called the two handed swing. Start with the KB between your feet. Squat down and pick it up with both hands. Lift up with your legs and thrust out with your hips so that the KB is launched outward, raising it to chest level. This may not look like it does anything. However, it works your hips, back and abs and you will be huffing and puffing in not time.
The third exercise is called the figure 8 with a lift. You will simple bend over and pass the KB between your legs raising the KB to your chest each time you pass it from hand to hand.
Now, the way you want to do these exercises is in a high intensity interval training format. This is simply moving from one exercise to another with very little rest in between. This gets your heart rate going so that you are burning calories at a higher rate, not only during the exercise but throughout the day as well. In fact, studies have shown that people who use a kettlebell to workout can burn as many as 20 calories a minute. This is 1,200 calories an hour! But do not be surprised if the workout does not even last 15 minutes. Even if you are in shape you will be exhausted.
