For an effective full-body workout, kettlebells are the way to go. These versatile weights are ideal for toning muscles, increasing heart rate, and boosting metabolism. This personal trainer's short routine is a great place to start.

Because it doesn't require equipment or a lot of weights, it's a good option if you train at home with one of the best kettlebells or in a busy gym where space is scarce. Then you should be ready to take on this 20-minute routine by Joe Wicks (known as The Body Coach).

Wicks specializes in straightforward home workouts, so don't worry if you're new to this type of strength-training exercise. This is because in order to get the most out of the session and avoid injury, each exercise must be performed with proper form.

All you need is one kettlebell, but for reference, Wicks uses a 35-pound weight. Perform each movement for 40 seconds, rest for 20 seconds, and then begin the next exercise.

The session is divided into two rounds of 10 exercises in the same high-intensity format, but with more rest periods if you need a breather. Also, if you want more of a challenge, increase the load with heavier kettlebells.

Wicks' routine includes variations of classic muscle-building exercises such as bicep curls and shoulder presses, along with weighted versions of the main movements using body weight, such as squats, push-ups, and burpees. All of these are examples of compound exercises, so it is an effective program.

Compound exercises are designed to work multiple muscles at the same time, thus strengthening the upper body, lower body, and core in one, rather than performing single-muscle isolation exercises. This is one of the reasons why this session helps build muscle in just 20 minutes.

However, Wicks also incorporates two sets of kettlebell swings. This is another compound exercise, but it helps raise the heart rate and increase metabolism (the amount of energy expended throughout the day). [15] [16] Furthermore, this training is a type of high-intensity resistance training (HIRT), much like high-intensity interval training (HIIT), but with an emphasis on strength-building movements rather than cardio-based exercises, but both are short, intense workouts with minimal rest. Both encourage intense training for short periods of time with minimal rest.

Continuing this pattern keeps the heart rate high, resulting in a full-body muscle-building, fat-burning workout with only 20 minutes of one weight. In addition, the technique of progressive overload allows you to increase intensity as you get stronger.

However, because you work your muscles so hard, you will feel the effects of delayed onset muscle soreness (DOMS) the next day due to small tears in the muscle fibers. To help your body recover and strengthen your muscles, make sure you eat well, get enough sleep, and stretch enough.