Do you have a heavy kettlebell and exactly eight minutes? If so, then you have everything you need for a full-body workout that'll burn plenty of calories and help you pile up glute, hamstring, and core strength, too.

Get ready for a "cardio" workout that takes place far from the treadmill or the track and prep for Kettlebell Swing Conditioning Hell, a fire-breathing workout that'll have your entire body gassed in less than 10 minutes from Men's Health fitness director Ebenezer Samuel, C.S.C.S. The session builds around the classic kettlebell swing to help you make serious gains, and it's the kind of session you can do anywhere.

"Obviously, a kettlebell is ideal for this workout," says Samuel. "But you can do it with any alternate load too, from a big water jug to a backpack filled with books, to a dumbbell."

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