It is often touted that if you want to lose weight, you should engage in short bouts of hard effort.
High intensity exercise (sprints, burpees, or, in this instance, kettlebell swings) defeats low intensity steady state cardio (running on a treadmill, spinning on a bike, etc.) for the purposes of blasting fat and increasing muscle.
In other words, it is both more effective and more efficient to work harder for shorter periods of time than it is to work easier for longer.
What many people don’t realize, however, is that you can accumulate exercise throughout the day, rather than doing it all at once. Exercise chopped up and consumed intermittently is just as effective, if not more effective, than loading it all into an hour.
What follows if a brief instruction on the kettlebell swing and a few ideas on how you can gather reps, whenever you see fit, to give yourself a metabolic booster shot.
Pat Flynn is a fitness expert and author of Paleo Workouts for Dummies (Wiley, 2013) and Fast Diets for Dummies (Wiley, 2013). You can follow Pat at ChroniclesOfStrength.com, a blog on fitness minimalism.