Kettlebells can be intimidating. They look heavy and the exercises are odd. But here’s a little secret—they’re actually easier to lift than dumbbells and work multiple muscles at once.

Kettlebells have gained popularity over the years and for good reason: They are effective and efficient. You can burn up to 20 calories per minute. So a 20-minute workout could be a 400-calorie scorcher while challenging multiple muscles at once, especially your core.

To help you swim, bike, and, run stronger and faster, while burning a few calories, start swinging, pressing, and lifting kettlebells to take your running to the next level.

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Kettlebell Swing

This exercise mobilizes your joints and sets off a firing sequence throughout your posterior chain of muscles, especially your glutes.

Sotts Press

The move builds massive core strength while helping the shoulders and legs endure whatever you might throw at them. This is the perfect example of strength meeting balance.

Windmills

Increase range of motion in your hamstrings, activate your glutes, strengthen your core, and stabilize your shoulders with this move.

Single-Leg Deadlift

With one move you can strengthen your hamstrings, core and lower-back muscles, while improving balance.

Around the World

A strong core will help you run faster. This exercise increases power in the abdominal wall and the obliques.

Put it all together

Try this 20-minute Kettlebell workout from our sister publication, Oxygen Fitness: