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A video posted by Men’s Health (@menshealthmag) on Apr 23, 2016 at 7:02am PDT

Last week, I showed you how to pair a jump rope with a medicine ball to create one of the best cardio and core workouts of your life. (Check it out here: The Core and Cardio Workout That Turbocharges Your Metabolism.)

This week, let’s swap out the ball for a bell.

The kettlebell swing builds total-body power—especially the highly metabolic muscles of your shoulders and hips. In fact, studies show that swings can provide similar calorie-burning and conditioning benefits as running, but without the pounding on your joints.

(Build your best body at home with THE 21-DAY METASHRED. One guy lost 25 pounds of fat in 6 weeks.)

In this workout, you’ll use 3 swing variations to hit your abs, shoulders, and glutes. Between your swings, you’ll jump ropee to keep your heart rate high and improve your rhythm and coordination.

Here’s how to do it: Grab a stopwatch. Perform the exercises in the order shown every minute on the minute (EMOM).  Follow the prescriptions for each movement. If you finish all the reps before the minute is up, rest the remainder of that minute before beginning the next move at the top of the minute.
Minute 1: jump rope, 50 revolutions
Minute 2: kettlebell swing, 20 reps
Minute 3: jump rope, 50 revolutions
Minute 4: single-arm kettlebell swing, 20 reps (10 per side)
Minute 5: jump rope, 50 revolutions
Minute 6: kettlebell shuffle swing, 20 reps (10 per side)
That’s 1 round. Do up to 5 total rounds for a 30-minute workout.

(Maximize every second of your workout with The Best EMOM Routines For Getting Lean.

For the jump rope work, progress by adding 5 to 10 revolutions per session. Once you can do 100 skips EMOM, progress to doing 50 revolutions on one leg or use a heavier rope.

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