If you lift weights to tone your muscles and hit the treadmill to work your heart, you’re wasting your time—there’s a workout that does both: Kettlebell training builds strength and improves aerobic capacity, according to a new study conducted by University of Wisconsin La Crosse’s Department of Exercise and Sport Science.
In the eight-week study, people who did hour-long kettlebell workouts twice a week increased their aerobic capacity by almost 14 percent. They also boosted their abdominal core strength by 70 percent and significantly improved their dynamic balance.
While running still trumps kettlebell training in the cardio department, researchers say kettlebell training beats other aerobic activities like walking or cycling.
Convinced that you want to try kettlebells, but not sure what to do with them? These will help you get started: