This super-efficient workout comes in handy when you're crunched for time or made the mistake of indulging in a cookie... which, you know, led to eating the entire bag.
Pat Flynn is a fitness minimalist and author of Paleo Workouts for Dummies. His workout is perfect for the busy woman who wants to maintain her physical health within the small windows of time she has available.
If you’re all about cardio and not so much about strength training, it's important to proceed with caution — overdo it as a beginner and get ready to be knocked on your tuchus. As with any new workout, start small and work your way up — start with 50 swings a day, eventually working your way up to 300; complete them in 50-swing increments with rest periods in between. “Focus on precision before power, quality before quantity,” says Flynn.
Warrior music is optional.
As for how many calories you’ll burn personally, there are a number of factors involved, such as the size of your kettlebell, as well as how you do the swings — whether you do them all at once or spread them out.
“From our studies, we know the average calorie burn per minute is 15 to 21 calories,” says Flynn. Therefore, if it takes you five minutes to do 50 swings at 10 swings per minute, you’d burn around 100 calories in that time.
To reach the whopping 1,212 calorie burn per hour, says Flynn, you’d have to work your way up to completing 250 to 300 swings using a kettlebell that’s between 20 and 35 pounds.
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