One of my favorite training methods is the kettlebell swing. Here are some of the benefits of the kettlebell swing:

First of all there is no other training method that is as effective as the kettlebell swing for shedding body fat fast. Not to mention that it gives u a back side and a posture to die for. There is no other exercise that combines the cardiovascular benefit and the resistance training advantages like the kettle bell swing does.

Kettlebells are so effective because they are neurologically demanding and dynamic in nature, they challenge stability which makes you use hundreds of muscles plus gives you excellent core control. They give you a seamless movement throughout workouts.

Kettlebell swings gives you increased power – The correct swing needs a powerful hip thrust using your gluteus and your hamstring muscles. It is also a magnificent tool for people with back problems to strengthen their back.

You get better muscular endurance, increased aerobic capacity and increased anaerobic training. This makes it one of the best exercises to use in HIIT – High Intensity Interval Training.

I do 16kg kettlebell x 160 reps, I use the Tabata method doing this: 20 swings – 10 sec rest – 20 swings – 10 sec rest and so forth.

This takes me four minutes which is the equivalent of running at a high pace for 30 minutes, they are by far a hundred times harder than the running, (you might throw up or faint) but they are only four minutes and we can do almost anything for four minutes. They also increase your afterburn for up to 48 h after you have done your workout. I do these three times a week.

When I started out I used the same weight but did 75 reps in the same amount of time. In a month it’s time to up the weight to 20 kg and to start over at 75 reps again. My significant other uses a 24 kg kettlebell which is making wonders for him. Together we get to enjoy the feeling, look and the overall results that it gives us.

Now the key to its success is in the performing, it has to be done correctly. There are a number of videos on youtube that shows the correct method. Take a look at Tim Ferris for instance, he is brilliant.

Don't forget to warm up and to cool down before and after your workout to reduce the risk of injuries.

Go on get a kettlebell and start to enjoy the benefits of your new and much improved body.