This explosive exercise works the big, powerful muscles around your glutes and quads, and sends your heart into overdrive, according to research from the University of Wisconsin.
In the study, participants burned 20.2 calories a minute and their average heart was 93 percent of its max for the course of a 20-minute workout.
"The kettlebell swing works you so hard because it's not a movement you're used to," says Dan John, a strength coach in Salt Lake City and the author of Intervention. "You're not super efficient at it, which taxes your body."
Once you groove the form, the momentum of Kettlebell Swings naturally lends the exercise to performing multiple reps in a row.
If you've never performed a Kettlebell Swing before, learn the common mistakes to avoid.