If you could only choose one piece of fitness equipment, it would be hard to beat the kettlebell. This strangely shaped object, with its flat-bottomed bell and easy-to-grip handle, is a versatile tool to train strength5xt, balance and cardiovascular health.

“Kettlebells are a fantastic way to improve fitness because they offer many options,” John DeWitt, director of applied sports science at Rice University, wrote in an email.

Sara Montoya, a world champion kettlebell athlete and coach at PhaseFit, a kettlebell-focused gym in Albany,66jogo Calif., said the weight can be especially useful for people with knee issues, because they can elevate your heart rate with less impact on the joints than running or jumping.

Kettlebell workouts also train your balance, Ms. Montoya added, and strengthen your grip. If you have a kettlebell gathering dust at your house, or you’ve been eyeing one at the gym without knowing how to use it, try this full-body workout created by Ms. Montoya, which can be adapted for different levels.

Overview

Time: About 15 minutes

Intensity: Medium

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Rounds: Perform three rounds of all the exercises with a two minute rest in between each round.

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