Less is more with kettlebells. Doing only a few exercises for 10-20 minutes, three to four days per week builds whole-body, functional fitness you can use. This throwback equipment from the 19th century builds strength, power, flexibility and cardiovascular endurance and prevents back pain. It is fun, challenging and safe— provided you use good body mechanics and proper training techniques. A study led by Jakob Vingren from the University of North Texas in Denton found that a kettlebell swing workout consisting of 12 sets of swings with a 16-kilogram kettlebell for 30 seconds, followed by 30 seconds of rest, triggered substantial increases in testosterone, growth hormone, cortisol, lactate, heart rate and perceived exertion that were consistent with intense physical training. Kettlebell workouts involve few exercises and don’t take very long, but they’re not easy. Give kettlebells a try!
Source: Journal of Strength Conditioning Research, 28: 2793-2800, 2014