Incorporating a series of kettlebell exercises into your workout routine once or twice a week can greatly help to improve your functional fitness (or, in other words, increase your capacity to handle everyday movements like carrying groceries, sitting down and standing up, or hauling heavy luggage). Plus, unlike the more rigid movements you might perform using a dumbbell or cable machine, many kettlebell moves integrate the use of momentum, which requires a greater amount of engagement from both your large and small muscle groups.There’s also the benefit of combining cardio and strength into one workout. Using a kettlebell you can perform fast-paced, compound movements that will challenge both your muscles and your cardiovascular system so you can burn fat and build muscle at the same time. If your aim is to build strength and muscle, focus on using a heavier weight and complete three sets of 8 to 12 reps for each exercise. If your goal is more targeted toward fat burn, use a lighter weight that will allow you to complete 10 to 20 reps at a faster pace. Make sure to start with a 5- to 10-minute warm-up.