According to American Council on exercise in 20 minutes a kettlebell workout delivers more fat burning and body toning benefits than doing 30 minutes on the treadmill and 30 minutes of traditional weight training. A kettlebell is a flat-bottomed cast iron ball with a handle. It was used in the Russian military for strength and conditioning. The giyra, Russian for kettlebell, ranges from 4 kg, to competition style weight (64 kg). A kettlebell differs from a dumbbell, barbell, or medicine ball in that the centre of mass is away from the handle, which may require more strength and coordination, as