Burn 300 Calories in 22 Minutes!  You’ll need: A 10- to 15-pound kettlebell ($30 and up). The plan:

Burn 300 Calories in 22 Minutes!  You’ll need: A 10- to 15-pound kettlebell ($30 and up). The plan: Warm up for five minutes (shadowbox, jump rope—you decide). Then do each three-move round, performing every exercise for one minute. Take a one-minute breather between rounds. Try the sizzle session three times a week on nonconsecutive days. ROUND 1 Sideshow WORKS: abs, butt, thighs Stand with feet staggered, right leg in front, holding kettlebell horns at chest. Rotate torso to left as you bring left knee toward right elbow (as shown). Return to start. Repeat quickly on opposite side. Continue for 1 minute. - Tip-top Toner WORKS: arms, abs, butt, thighs, calves Stand on tiptoes, holding kettlebell upside down by horns at chest; squat (as shown). Stay on tiptoes and stand, straightening arms overhead, then lower kettlebell behind head until forearms are parallel to floor. Reverse movement to return to start. Continue for 1 minute. - Liftoff  WORKS: shoulders, arms, back, abs, butt, thighs  Stand with feet hip-width apart, holding horns at chest. Lunge left leg back, raising arms overhead (as shown). Stand, kicking left leg forward as you lower arms to chest. Return to lunge. Continue for 30 seconds. Switch sides; repeat. - ROUND 2 Low and Go WORKS: shoulders, arms, back, abs, legs Stand with feet wider than hip-width apart, toes out, holding horns at chest. Squat, lowering arms toward floor, then step left leg back and to right as you extend arms overhead (as shown). Return to squat. Switch sides; repeat. Continue, alternating sides, for 1 minute. - Thigh Thinner WORKS: thighs, butt, calves Stand with feet hip-width apart, toes out, holding horns at chest. Lift left heel off floor, then squat (as shown). Return to start. Switch sides; repeat. Continue, alternating sides, for 1 minute. - Whittling Warrior WORKS: abs, butt, legs Stand with feet hip-width apart, holding kettlebell horns at chest. Lunge back with left leg. Stand, bringing left thigh parallel to floor. Bend forward, lowering arms toward floor, extending left leg behind you until parallel to floor (as shown). Return to start. Switch sides; repeat. Continue, alternating sides, for 1 minute. - ROUND 3 Plank Kick-out  WORKS: shoulders, arms, chest, abs Start in plank with right hand on kettlebell. Hold plank as you extend left foot to right side at a 45-degree angle (as shown). Return to plank. Switch sides; repeat. Continue, alternating sides, for 1 minute. - Butt-firming Bridge WORKS: butt, arms, chest, back, abs  Sit with knees bent, feet flat, back at a 45-degree angle, holding horns at chest. Lower your back to floor, then lift hips until body forms a straight line as you extend arms overhead to floor (as shown). Return to start. Continue for 1 minute. - Chiseling Circle WORKS: abs, butt, legs Stand with feet hip-width apart, holding horns at chest. Step right leg back and to left, then explode upward, swinging leg (as shown) in a circle. Return to start. Switch sides; repeat. Continue, alternating sides, for 1 minute. -- source link

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