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This post has been inspired by the following email I received today: It consists of kettle bells 12 kg, 16, 20 & 24 kg bells (only singles of each weight) and a pull up bar.
I note your suggestion of Using 32, 24 & 20 kg bells for swing intervals. I’d love to try it but don’t have bells that heavy at the moment.
I’m keen to make the best use of my pull up bar if you can suggest a use for that with HIIT ?” I like them because kettle bells can often neglect pulling movements so this one is a gem.
The lightly Snatch works every muscle in the body. Once you have mastered the Swing and High Pull then it’s the natural progression.
Snatch x 10 each side Repeat for 10 minutes Goal 200+ reps If you want to add in the Press then that is fine but for cardio just work quickly with the clean.
The thruster or Squat and Press certainly gets the heart rate up. Again working most muscles in the body it’s highly demanding.
Interval Training is not a time for changing exercises too often, things need to stay simple so you can push hard. Choose a weight that is heavy enough for you to handle and work at a good pace.
Stand with your feet a little wider than shoulder width and the kettle bell aligned with the middle of your feet Squat down and grip the kettle bell with your palms facing you then stand up straight, still holding the weight Keep your arms loose and slightly bend your knees shooting your hips back Hike the weight back between your legs with both hands so your forearms are in your groin. Think about hiking the bell back behind you as far as you can instead of up or down Repeat the motion once you’ve reached the exact position you were when first starting the swing
Made famous by Mr. Tabatha but developed by the Japanese Speed Skating Coach, this type of training uses short periods of intense exercise followed by a short rest period of half the work interval. Tabatha Interval Training has been proven to increase your Aerobic and Anaerobic threshold much quicker than steady state cardio lasting 60 minutes.
Variations — try changing the weight each round, so you can start light and go heavier or move from heavy to lighter. Benefits — the kettle bell bob and weave encourages lateral or sideways movement that is often neglected in workouts.
The bob and weave will not only increase your cardio capacity but will also develop good strength and mobility in the legs and hips. Variations — try changing the weight each round from lighter to heavier and vice versa.
Using just one hand puts more strain on the shoulder joint and also pulls the body into rotation so you get more core activation. Swinging nice and low will enable you to quicken your pace whereas head height will give you more hang time.
Benefits — the clean is a full body movement that when performed at a good pace will really elevate your heart rate and strengthen your hips, legs, core and back. I remember performing a very tough kettlebellhiit workout of 60 seconds of 32 kg cleans many years ago.
When you add in a press you gain the benefits of more core involvement and shoulder conditioning as well as cardio. Benefits — high pulls are the prime candidate for an advanced Tabatha workouts, they are fast and super cardiovascular.
You will also get lots of activation of the muscles in the back of the body as well as the hips, glutes and legs from this exercise. Variations — try changing weight each round to see how it impacts your high pulls speed
Benefits — the snatch is an advanced kettle bell exercise but excellent for Tabatha workouts due to its intensity. Benefits — double lunges are tough on the legs, you can expect to be sore from this exercise and have your cardio seriously tested.
Variations — if the full movement is too intense you can always put your foot down briefly between forwards and backwards lunges. You should keep the work and rest periods brief to encourage full commitment and maximum effort for every round.
Next, sticking to the Tabatha protocol you can integrate somebody weight exercises to increase the intensity even further. Benefits — adding push-ups to this workout means you hit the only area that swing is not able to address, the chest.
Benefits — as if squatting and pressing was not enough adding floor based fast mountain climbers cranks your heart rate up even higher. Benefits — another full body blast that is tough on the core muscles and cardio as well as the shoulders.
Benefits — you’ll be glad of the bob and weaves during this workout because your heart will be racing from the high knees. Another full body workout that takes in some nice lateral movement for the legs and glutes.
Kettle bell Tabatha workouts are very effective for both beginners learning a new exercise and for the more advanced athlete looking to be efficient with their time. Tabatha workouts have also been proven to drastically improve your cardiovascular threshold and burn fat more effectively than slow steady rate cardio.
Tabatha workouts have been proven to dramatically improve your cardiovascular threshold and burn fat more effectively than using slow steady rate cardio. You can increase your Aerobic and Anaerobic threshold much quicker than using steady state cardio lasting 60 minutes.
Brent Fischer/SpartanWhile you’ve been struggling to not gain the COVID-19 pounds, Hunter McIntyre has been quietly having a breakout year. The 31-year-old Malibu resident first made 2020 waves when he broke the world record for CrossFit’s legendary “Murphy” workout over Memorial Day, led the field through the multi-day Spartan Games, and spoke with The Manual hours after competing in the Hero World Championships of Fitness in Hamburg, Germany.
These high-intensity interval training sessions, or HIIT, are incredibly effective for building muscle, burning fat, and increasing your fitness —but only if they’re done correctly. “I build longer workouts so that I can understand pacing.” Pacing is a discipline that pays dividends when you’re going for a max effort down the road, whether that’s at your next pick-up basketball game or, in his case, the first comp of the new year, February’s Dallas Hero.
So don your favorite workout gear, prepare yourself for the gun show, and if you’re lucky, your 2021 fitness goals will be as successful as McIntyre’s own. Photo: Jesse Saarinen / Red Bull Content PoolChipping down one exercise at a time must inspire the name for this workout, since its grueling nature certainly isn’t going to put you in a chipper mood.
Craig Roles / Red Bull Content Guilty say abs are made in the kitchen. Philip Platter / Red Bull Content Poorly for peace after this high-rep beast of a workout.
Photo: Mislay More / Red Bull Content Pools classic CrossFit-inspired slog will have you begging for the day after. Dominic Behold / Red Bull Content Pool, you thought you were done with the first Chipper on this list?
Marian Ludovic / Red Bull Content Noontime to burn out those big-boy muscles with this aerobic monster. Marian Ludovic / Red Bull Content Built a fan of snow sports?
Ali Thermal / Red Bull Content Poland Words have come before, but this one is the D-Day for the genre. This half should be performed as a body building workout: slowly, focusing on each contraction.
Markus Berger / Red Bull Content Poland workout that encourages you to not quit before it’s even started should give you pause. Marian Ludovic / Red Bull Content Polymer lungs.
Your lungs and buns are on fire, but you need no water — let the mother burn. Photo: Mislay More / Red Bull Content Pool true opposites-attract with this disparate workout that will get you so mixed up you won’t know whether you’re supposed to be pushing or pulling.
Brian Ching See Wing / Red Bull Content Eleven of’ Lance would run into problems with this suffer-fest. I’ve been obsessed with kettle bells over the past couple of weeks.
Dead lift to Narrow Squat Alternating Swings Overhead Press to Tricep Extension Lunge Lunge Plank Taps Figure 8’s Toe Taps Sit-Up Press to Hip lift Sumo Squat to Row Sumo Squat to Row Russian Twists
Before beginning any fitness routine, please consult your health care provider.