Kettlebells seem to be everywhere these days.

Invented in Russia more than 300 years ago, these cast iron cannonball-looking objects with handles on top are popping up all over the place. Some manufacturers are even creating new styles made to appeal to women with pastel colors and plastic-coated handles.

Kettlebell workouts are being promoted to body builders, endurance athletes and now to women as a quick fat-blasting routine. These routines generally last from 5 to 20 minutes. Rest assured, if the weight is heavy enough, you will feel the burn and be breathing hard all in a few minutes. Plus, the high intensity and strength training aspects will put your metabolism into high gear and help you burn more fat. One study showed that participants burned an average of 20 calories per minute, which is the equivalent of running a 6-minute mile.

Kettlebells work differently from dumbbells because of the way they are shaped. The handle on one side creates an asymmetrical form that challenges your center of gravity and forces your stabilizing muscles to work in addition to your larger muscle groups.

The most common move is the kettlebell swing. In this movement, hold the kettlebell with two hands, starting bent over with a flat back and holding the kettlebell between your legs. Then swing the kettlebell from between your legs overhead using your hips to propel the kettlebell forward. To get full range of motion, try to get the kettlebell overhead so that your arm clears just past your ears. You should feel this movement in your core as wells as your arms.

Another movement is the snatch. This movement is done using one arm, so a lighter kettlebell is recommended. The snatch starts like a swing with the weight in one hand. Power the kettlebell past your hips and quickly pull up the kettlebell over your head in one fluid movement. Make sure to practice these with a lighter kettlebell until your form is perfected. This ensures you don't clobber yourself in the head.

Kettlebells also work great for lunges. As with all lunges, make sure your front knee does not extend past your toe. To complete a perfect lunge, your rear knee should touch the floor. To make this move more dynamic, pass the kettlebell from one hand to the other under your front leg.

The Turkish get-up is another favorite movement. This movement doesn't require as much focus on technique so it's great for beginners. Start in a seated position or lying on the ground, holding the kettlebell above your head. Work your way to a standing position keeping the kettlebell overhead the entire time.

A tip is to focus on keeping your arm close to your ear. Also, make sure you switch arms periodically to ensure you're working both sides of your body. The first one or two repetitions might seem easy, but by the fourth or fifth rep you'll be begging for mercy.

A basic kettlebell workout might be a combination of swings, snatches and lunges or a series of Turkish get-ups. The great thing about kettlebell workouts is that by simply mixing 15 repetitions of four or five movements or performing one single full body movement for about 20 minutes results in an effective workout.