Time, it’s one of those things that we always complain that we don’t have enough off. It is our greatest commodity and so we must use it wisely.

Exercise, that thing that we must do to maintain our health but that we don’t always have time to do.

When time is short and you want to get the most out of your workout in the minimum amount of time then this is what you need to do…

The kettlebell swing

A kettlebell is a free weight that looks like a cannonball with a handle and it originated in Russia. You can buy different weights on Amazon easily and they don’t cost that much.

The kettlebell swing is a dynamic exercise which involves the movement of the kettlebell from between your legs to in front of your body. It’s not an arm movement but the swing is facilitated by a pop in the hips as you move forward. Its main advantages are that is is a cardio and strength training exercise combined in one.

Here is a great video from Tim Ferriss which demonstrates the correct technique and I would strongly recommend taking it easy to start with and making sure you get your technique perfect. Some more guides can be found here especially around choosing the right weight for you.

I do 3 sets of these every morning with 2 minutes rest in between each set using a 20kg kettlebell. Each set is around 30 kettlebells swings so it’s about 3 minutes of exercise with 4 minutes of rest in total. That’s 7 minutes day, super simple and it’s had an awesome effect on my body composition and fitness.

Don’t you have 7 minutes a day to transform your health and fitness?

Please make sure that you are ready to undertake a fitness program and have a health check from a professional if you have any health issues before starting. Start slow if you are not sure!