We’ve been fans of Kettlebell workouts for years — the old-school Russian weights and training techniques have become a hot Hollywood trend because they combine the benefits of strength training, muscle conditioning and aerobic exercise, all in one workout.

And, a new study finds that kettlebell training burns more fat and calories than average workouts.

After following 10 men and women who workout out with kettlebells for a 20-minute period, researchers found that on average, they burned about 20 calories per minute — or 400 calories — during the typical 20-minute kettlebell workout which involves rhythmic swinging and lifting exercises. That burn rate is equivalent to running a six-minute mile or cross-country skiing uphill at a fast pace.

“This is good news for people who are looking for a very good resistance-training workout that will also help them lose weight,” says researcher Chad Schnettler of the University of Wisconsin’s La Crosse Exercise and Health Program. “For people who may not have a lot of time, and need to get in a workout as quickly as possible, kettlebells definitely provide that.”