To incinerate your cheat meal faster, skip the treadmill and exercise bike: A 12-minute kettlebell circuit burns more calories than doing all-out cardio for the same length of time, a Southeastern Louisiana University study found. 

A 12-minute kettlebell circuit burned 145 calories and kept the average heart rate at 149 bpm. The cycling sprints, on the other hand, burned 122 calories and kept the average heart rate at 140 bpm. 

Men who performed the four-move kettlebell workout shown in the video above not only crushed more calories but also taxed their lungs more than when they did repeated sprints on a stationary bike for 12 minutes. 

“Plus, the workout is safe and results in less overall physical strain,” notes study author Brian Williams.

Try It
Perform each exercise, in the order shown, for 1 minute: Work for 20 seconds, rest for 10, and then repeat. Completing all four exercises is 1 round. Do 3 total rounds (or more!). 

Men's Health Fitness Director BJ Gaddour demonstrates how to perform each exercise with perfect form in the video at the top of this page.  

Sumo Squat
Stand with your feet twice shoulder width, holding a kettlebell with both hands, and squat.

Swing
Bend at your hips to grab a kettlebell. Hike it between your legs; then thrust it up to shoulder level. Keep swinging.

Related: THE 21-DAY METASHRED—an At-Home Body-Shredding Program That Strips Away Fat and Reveals Lean, Hard Muscle

Clean & Press
Hold a kettlebell in front of you. Explosively pull it up and “catch” it at shoulder height. Press it overhead.

Sumo Deadlift
Grab a kettlebell; assume a wide stance. Push your hips back to lower your torso. Rise back up, your torso straight