This quick and effective kettlebell finisher is great for burning calories, building muscle, and strengthening your core This routine can be added at the beginning of a workout as a warm-up or as a finisher to finish off tired muscles

The Kettlebell Finisher includes one kettlebell, four movements, and 10 minutes to effectively target multiple muscle groups Employ a strong mindset, set a timer for 10 minutes, and grab a medium weight

If kettlebells are a staple in your home gym equipment repertoire, here are the top five kettlebell exercises for beginners to try Don't have kettlebells? Don't worry, you can use dumbbells instead We recommend a yoga mat for training at home or in the gym

The short finisher combines two kettlebell exercises, kettlebell swings and single-arm kettlebell thrusters, with two bodyweight exercises including golilla burpees and V-taps

Some of the exercises, like some of the best abdominal exercises we swear by, do not look like complete core exercises, but each movement should activate the core enough to drive the movement and mobilize the body under load Each exercise helps build a stronger torso and strengthen muscles throughout the body, including the chest, shoulders, legs, and back muscles [High rep routines are most effective as AMRAPs (as many rounds as possible), which also increase heart rate and help burn calories quickly The kettlebell swings are explained here It's all about quality over quantity Take short rests only when you need them and enjoy them

Perform 8-10 reps of each exercise (thrusters on each side) and repeat one round

The first exercise is the gorilla burpee, which should be pushed out as fast as possible without resting This is a test body weight exercise designed to develop power

Tip: Reps should be powerful and fast Remember to use your breath without holding it

Method:

Move straight into the swing, without resting

Tip: Don't squat or send weight to your arms or wrists Exhale and swing the kettlebell upward

How to:

Lower the kettlebell and prepare for V-taps

Tip: Avoid rounding the spine or rolling the shoulders forward Straighten your back and reach for your shins and thighs as needed

Method:

Grab your weight and move directly to the last exercise Keep the intensity high and avoid intervening rests whenever possible

Tip: In squats, thighs should be parallel to the floor Hip range of motion exercises for hip flexor pain can help to increase the depth of the squat

How to:

Perform 8-10 times before switching sides After completing, take a quick breath and continue from the top For more challenge, try adding one or two reps per round

Looking for more inspiration? One writer did diamond push-ups every day for a week