No need to strap on your running shoes for a good lung-busting cardio workout. "Combining explosive strength moves and sprints can accelerate fat loss and test your cardiovascular system," says Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan. "The harder you go, the more calories you'll burn. And unlike a slow-and-steady grind on the treadmill, cardio at a furious pace can rev your metabolism for hours afterward."

Want to give it a shot? Try this kettlebell swing and sprint pyramid drill on its own or after your weekend weight session. "It's designed to elevate your heart rate with the first round of swings and sprints, and keep it there the entire time," says Durkin.

Here's how it works: Grab a stopwatch and a 16-kilogram kettlebell. In increments of 5 reps and 5 yards, you'll work your way up and down a pyramid without resting. Reach the top of the pyramid by performing 5 swings and a 5-yard sprint, 10 swings and a 10-yard sprint, and 15 swings and a 15-yard sprint in a row. Now reverse the order to make your way back down the pyramid.

Watch the video above to see how to perform the challenge. Durkin completed it in just 1 minute and 54 seconds. Can you beat his time? Try it and let us know in the comments below.

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The article Swing-Sprint Challenge originally appeared in Men's Health.

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