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It’s simple, but effective—and will rev your metabolism for hours afterwards. (Photograph: Thinkstock)
Some time back, I asked Alwyn Cosgrove, C.S.C.S.—one of the world’s top trainers—to generate a cutting-edge fat loss program for Men’s Health. &, of coursework, they obliged. But a curious thing: of the workouts in the plan featured exercises.
That’s right: When asked to generate a super-effective, calorie-torching method, Cosgrove gave us a workout that had readers do only a kettlebell swing as well as a squat thrust. This confused some folks, who wondered, “How are you able to lose fat with exercises?”
Cosgrove’s response: “Running is exercise, but no questions that when it comes to burning fat.” (Discover the ten Exercises That Burn More Calories Than Jogging.)
They makes a nice point. & actually, one time you understand the philosophy behind Cosgrove’s method, you start to see why it works so well. But first, an explanation of the actual method itself.
Here’s the way it works: 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. (See below for descriptions of both exercises.) 
Without resting, do 14 reps of the swing & then 14 reps of the squat thrust. Continue this pattern until you complete rep of each exercise. This is called a countdown workout.
Positive, that’s exercises, but do the math: In case you complete the whole routine—from 15 down to 1—you’ll do 120 repetitions of each exercise. That’s 240 repetitions. & these aren’t any exercises: They’re movements that challenge your whole body.
They’re also done at a fast pace. On average, it’ll only take you about seconds per rep. So you’ll do those 240 reps in 12 minutes or so. That’ll light your muscles on fire, & have you gasping for air (in a great way).
In case you think that sounds simple or fast, I recommend you try it. You may find you can’t even finish. But that’s okay—you can start with a lower number, like 8, & work your way up as you improve your fitness. (In fact, I recommend this strategy.) In case you need an even greater challenge, you can always take a breather & repeat the method.
 Remember: Whether you’re jogging or lifting, your muscles need energy to help you move. & this workout forces more of your muscles in to action than you’d ever use while walking for the same period. It’ll also boost your metabolism for hours after your workout.
What’s more, unlike walking, these aren’t joint-pounding exercises. So this is actually a “low-impact” workout that you can do at a high intensity, making it ideal for overweight folks. 
The best part: You can do the technique without even leaving your house, since all you require is a single kettlebell or dumbbell. But in the event you require a complete cutting-edge exercise & nutrition guide that you can use on your computer, tablet, or phone, check out The Lose Your Spare Tire Program. It’s the simplest & most effective way to drop twenty, 30, or even 50 pounds, & flatten your stomach forever!
How to do the countdown workout: Do 8 reps of the kettlebell swing, followed immediately by 8 reps of the squat thrust. Without resting, do 7 reps of the kettlebell swing, & then 7 reps of the squat thrust, & so on, until you work your way down to one.
A reminder: Don’t overdo it. If your form breaks down in the coursework of the technique, cease there. Then next time, change your beginning point so that you can work all the way down to without having to cease. As you become better conditioned, start with a higher number. 
An important note: This isn’t a complete workout program, but it is a great technique that you can do  anywhere, anytime. & it’s an brilliant substitute for 15 minutes on the treadmill.
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(Photos: Mitch Mandel)
 Kettlebell (or Dumbbell) Swing
Set a kettlebell (or dumbbell) on the floor in front of you. Bend at your hips and grasp it with both hands, your arms straight and your back flat. Now “hike” it between your legs. Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to chest height. 
Permit momentum to swing the weight—you’re not trying to actively lift it along 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 ought to stay naturally arched when you bend at your hips. Continue to swing back and forth.
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(Photos: Tom MacDonald )
 Squat Thrust
Stand together with your feet about two times shoulder-width apart (A). Bending at your hips and knees, squat down and lower your body until you can place your hands on the floor (B). Kick your legs backward—into a pushup position (C)—and then immediately reverse the move back to squat (D), and quickly stand up from there (E). That’s one rep.

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