Combine muscle strengthening and cardio training! Training with a KETTLEBELL increases your strength, power, flexibility and resistance.
The kettlebell swing is the most widely known kettlebell movement because of its versatility and ability to quickly get the heart rate up, StrongFirst-certified kettlebell instructor, and coauthor of Coconuts & Kettlebells. It's an incredible total-body movement that builds strength while also requiring power, speed, and balance.

How to Do a Kettlebell Swing
Stand with feet shoulder-width apart and a kettlebell on the floor about a foot in front of toes. Hinging at the hips and keeping a neutral spine (no rounding your back), bend down and grab the kettlebell handle with both hands.
To initiate the swing, inhale and hike the kettlebell back and up between legs. (Your legs will slightly straighten in this position.)
Powering through the hips, exhale and quickly stand up and swing the kettlebell forward up to eye level. At the top of the movement, the core and glutes should visibly contract.
Drive the kettlebell back down and up underneath you and repeat. When you're done, pause slightly at the bottom of the swing and place the kettlebell back on the ground in front of you.
Repeat for 30 seconds, then rest for 30 seconds. Try 5 sets. (Alternate swings with heavy kettlebell exercises for a killer workout.)
Kettlebell Swing Form Tips
Your arms should simply guide the kettlebell as it floats up during the first half of the swing. Don't use your arms to lift the bell.
At the top of the movement, your abdominal muscles and glutes should visibly contract. To help you do this, blow your breath out when the kettlebell reaches the top, which will create tension in your core.
Don't treat the swing like a squat: In a squat, you shoot your hips back and down as if you were sitting in a chair. To perform a kettlebell swing, think about pushing your butt back and hinging at the hips, and let your hips power the movement.