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.
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.
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.
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.
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.