I'm about to share with you a special 20 minute kettlebell workout that I recently tried in my kettlebell kickboxing class. It's for both men & women. It'll help you burn 200-300 calories. And after you're done, you'll be spent, tired, extremely sweaty and happy.

This workout is short, but it is also difficult. It's high intensity mixed with interval training. Before you get started, make sure you're properly stretched and warmed up. Do about 50 jumping jacks, followed by a full body stretch. this shouldn't take you longer than 5-10 minutes.

Now you're ready to get going. Begin by getting a kettlebell that isn't too heavy or light. Women should use a 10-20 lb kettleball whereas men can go anywhere from 10-30lbs. Either way the weight of the ball isn't as important as the workout itself as you're about to find out.

How it works:

Step 1: You will begin this workout with a 5 minute exercise. You will start with 20 kettlebell swings, then follow it up with 20 pushups. After this is done, do 18 swings, then 18 pushups, then 16 swings and 16 pushups. Keep going down the count by even numbers.

Continue this trend until you reach 0 swings and pushups or 5 minutes are up. Beginners should take things at their own pace and not try to beat the clock whereas intermediate and/or advanced users who are in good/great shape could try to challenge themselves. If you complete this workout within 5 minutes, you will have done 110 swings & 110 pushups.

Step 2: Take a 2 minute break.

Step 3: Now for 6 minutes you will complete 3 different workouts, 2 with kettlebells and 1 normal workout. Here are the workouts: Single hand swings for 20 seconds, followed by a 10 second break, then 20 second jump squats, followed by a 10 second break and finally sit ups with a kettlebell held at your chest level (preferably a 5-10lber) for 20 seconds.

Once 1 round is completed take a 10 second break, then repeat the round. You should complete about 3 rounds before reaching 6 minutes.

Step 4: Take a 2 minute break.

Step 5: For the last 5 minutes of this 20 minute kettlebell workout, you will do a "repeat" of the first 5 minute format, but one of the exercises will be different.

The exercises: 20 swings, 20 burpee sprawls, then 18 swings, 18 burpee sprawls. Do this until you reach 0 or the 5 minute timer runs out.

And there is your 20 minute workout! You will feel incredibly tired and fulfilled after it! This workout should be done once a week but if you're looking for faster results, you need to mix it up and use different kettlebell workouts.

Mixing up your training provides faster results. Different workouts work different muscle groups. If you're trying to get a full body workout, look no further than the kettlebell.

And ladies, this tool is by far one of the greatest for lean and beautiful results! If you need to get a sexy body, this will do it. And guess what? There's actually ways to get double the calorie burning results from a 20 minute workout (500 calories in 25 minutes). A program called Kettlebell Kickboxing does just that.