Kettlebell jumps are a great way to burn more fat, improve your fitness, and ramp up your metabolism at the end of your workout.  What makes this routine so great is the “metabolic accelerator” effect, which is like doing eight to ten 100-yard sprint intervals.

For a great workout, be sure that each kettlebell jump lasts about 10 seconds, interspersed with about 50 seconds of rest—for a total of 8 to 10 minutes. See how it's done via Men's Health