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. 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.
Kettle bells should be used in a more dynamic way and therefore have a higher demand on your cardiovascular system compared to dumbbells. You can increase your Aerobic and Anaerobic threshold much quicker than using steady state cardio lasting 60 minutes.
Kettle bells are a great tool for functional training, which utilizes movements performed in life’s daily activities, such as walking, bending, lifting, and climbing stairs. Training with kettle bells is a beneficial way to switch up your strength and conditioning routine and can be beneficial in injury rehabilitation and prevention.
To take kettle bell training to the next level, incorporate high-intensity intervals. HIIT kettle bell workouts trigger excess post-exercise oxygen consumption (Epic), which is commonly referred to as “after burn.” The all-out efforts in these five workouts increase your body’s need for oxygen during the workout and create an oxygen shortage, causing your body to ask for more oxygen during recovery. The more oxygen that gets inside your body, the more fat your body burns, so activating Epic translates to a metabolism boost for up to 48 hours after a high-intensity routine.
Build cardio endurance, boost metabolism, and increase strength with these five HIITkettlebell workouts. DIRECTIONS Partner 1 holds a plank while partner 2 performs 10 reps of the kettle bell clean and press, with one kettle bell in each hand.
Set 1 Partner 1: PlankPartner 2: 10 KB Clean and PressPartner 1: 10 KB Clean and PressPartner 2: Plank Set 2 Partner 1: PlankPartner 2: 9 KB Clean and PressPartner 1: 9 KB Clean and PressPartner 2: Plank
Set 3 Partner 1: PlankPartner 2: 8 KB Clean and PressPartner 1: 8 KB Clean and PressPartner 2: Plank Set 4 Partner 1: PlankPartner 2: 7 KB Clean and PressPartner 1: 7 KB Clean and PressPartner 2: Plank
DIRECTIONS Using the same kettle bell for this entire workout, start with two reps each of the following three exercises. Repeat the circuit 30 seconds with no rest between the different exercises.
If you’ve yet to try a high-intensity interval training (HIIT) cardio workout, consider this your invitation. Trainers everywhere love them because they’re usually fast, always efficient, and can be adjusted to just about any level of expertise.
For butt kickers, try marching in place, focusing on using your core to pull your knees up to hip height each step. To do those, you’ll begin with your feet in a staggered stance and then bend both knees to 90 degrees to drop into a lunge.
Each circuit will be seven minutes total, including the rest period. Note: You can easily adjust the length of this workout by simply adding or eliminating a circuit.
Stand tall with your feet hip-width apart, core engaged, and your hands placed one on top the other at the small of your back. Jog in place, kicking your heels high to try to tap your butt.
Step back with your right foot and bend both knees to 90 degrees to sink into a lunge. Keep your core engaged, your hips tucked, and your back straight.
Return to your starting position by pushing off your right foot and stepping forward. Do two small hops in place, and then immediately jump your feet wide again to drop into another wide squat, this time tapping the floor with your left hand.
Continue to do pop squats, alternating your hand that you tap to the floor each time. Start in a Downward Dog position: Begin on all-fours (on your hands and knees) on the floor; from there, lift your knees and pike your hips so your body forms an inverted V-shape and your head is relaxed between your biceps.
Your arms and legs should be straight, your core engaged, and you're back flat. From this starting position, lift your right hand and reach back to tap the toes on your left foot, allowing your torso to naturally rotate open in that direction.
Place your hand back at your starting position and immediately roll forward into a high plank. Continue to alternate between opposite toe taps from your Downward Dog and high plank.
EXCLUSIVE #178 Trainer: Mike Donovan Duration: 20 min Equipment: Kettle bell Difficulty: Medium/Advanced — You'll transition quickly between moves to keep your heart rate high & your calorie burn even higher.
This total body resistance band hiitworkout is broken up into three mini circuits and will take you 22 minutes to complete. I got a ton of positive feedback about this workout structure, so I’ll continue with a dumbbell and kettle bell version in the coming weeks!
If you’d like, you can have a second, heavier resistance band loop on hand as well. For the first circuit, we’ll have the resistance band around our thighs and you can go heavier with those exercises.
For the second and third circuits, you’ll need a slightly bigger range of motion out of it, so I’d go “medium.” This resistance band hiitworkout is broken up into three mini circuits.
I also have a guided cool down on my channel that I highly recommend post- workout. CIRCUIT 1 (01:35) — resistance band loop is a couple inches above your knees.
Side Step x2 — Squat Jump Bear Plank Pulse x2 Hydrant | Pulse knees out wide twice, then do a hydrant on each side. Then march down to forearms and back up to high plank.
CIRCUIT 3 (17:24) — hold resistance band in hands then place a couple inches below wrists.