-LOSE YOUR BELLY WITH JUST TWO EXERCISE MOVES
HOW: You do 15 repetitions of the kettlebell swing (you can also use a dumbbell for this), followed immediately by 15 reps of the squat thrust. Then, without resting, do another 14 reps of the swing and another 14 reps of the squat thrust. Continue this pattern until you complete only one rep of each exercise. This is called a countdown workout.
Sure, that’s just two exercises, but do the math: If you complete the entire routine—from 15 down to one— you’ll do 120 repetitions of each exercise. That’s 240 repetitions. And these aren’t just any exercises: They’re movements that challenge your entire body.They’re also done at a fast pace. On average, it’ll only take you about three seconds per rep. So you’ll do those 240 reps in just 12 minutes or so. That’ll light your muscles on fire and have you gasping for air (in a good way).
Important note: This isn’t a complete workout program, but it is a great routine that you can do almost anywhere, anytime. And it’s a fantastic substitute for 15 minutes on the treadmill.
Bend at your hips, and hold a kettlebell (or dumbbbell) with both hands at arm’s length in front of you. Now, rock back slightly and “hike” the kettlebell between your legs. Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Allow momentum to swing the weight—you’re not trying to actively lift it with your arms. Reverse the movement, so that you swing the kettlebell between your legs again. Make sure you don’t round your lower back at any time; it should stay naturally arched when you bend at your hips. Continue to swing back and forth.
Stand with your feet slightly wider than shoulder-width apart. Bending at your hips and knees, squat down and lower your body until you can place your hands on the floor. Kick your legs backward—into a pushup position—and then immediately reverse the move and quickly stand up from the squat. That’s one rep. To make the exercise even more challenging, you can jump up from the squat instead of simply standing up quickly.