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 ?” The KettlebellSwing works the entire body and makes up the cornerstone of all kettle bell training.
A monster of an exercise and even more cardiovascular that the kettle bell swings. 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.
Kettle bell Squats and Swings HIIT Workout (Fat Burning Full Body Circuit) Cardio, circuit, fat loss, kettle bell, metabolic conditioning, met con, weight loss Some links in posts are affiliate links.
This means we earn a commission at no extra cost to you. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
If so, then you have everything you need for a full-body workout that'll burn plenty of calories and help you pile up glute, hamstring, and core strength, too. Get ready for a “cardio” workout that takes place far from the treadmill or the track and prep for KettlebellSwing Conditioning Hell, a fire-breathing workout that'll have your entire body gassed in less than 10 minutes from Men's Health fitness director Ebenezer Samuel, C.S.C.S.
“But you can do it with any alternate load too, from a big water jug to a backpack filled with books, to a dumbbell.” Either way, over the course of 8 minutes, you'll pile up 160 total kettle bell swings.
And the constant alternating between those swing varieties means you're training from athletic stances too. “You're becoming explosive in ways that mirror the actions you might take on a sporting field of play.”
That's enough to ramp up your heart rate, says Samuel, and by the final sequence, your body will be at its limits. Shift your right foot back slightly, lifting your heel off the ground.
Shift your left foot back, lifting your heel off the ground. Either way, you'll be smoking your entire posterior chain, building strength, challenging your lungs, and incinerating calories.
For more tips and routines from Samuel, check out our full slate of Ex and Sole workouts. If you want to try an even more dedicated routine, consider Ex's New Rules of Muscle program.
Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
Kettle bell training is an awesome way to develop athletic curves and a strong figure. Not only does it help to accentuate different areas of your body by providing a strong toning effect, it also burns a huge amount of fat.
Throw in some high-intensity interval training with those bells and you’ll turbocharge your gains and melt fat. Use high intensity interval training boosting fat loss, ramp up fitness and sculpt a leaner, more athletic body.
We’re here to give you the lowdown on the most effective 20-minute kettle bell Hit workout on the planet. Firmer, more toned muscle Next level fat burn Athlete levels of endurance Greater strength, skill and power A time-efficient way of working out around your hectic lifestyle
By adding in recovery periods between intervals, you can work harder than ever, accelerating calorie burn and fat loss. The impact on your cardio system builds endurance, stamina and real fitness too.
If your fitness is looking good, test yourself by either longer work reps or shorter duration rest periods. If you want all-out fat loss you can perform your workout on a bike or a running track.
But if you want to build some sexy curves while shredding fat you need to think about throwing some resistance in there too… and that’s where kettle bells come in. In just 20-minutes 3 times per week you’ll develop a completely new physique and mindset… and a whole gotta sass.
Women were meant to lift heavy, and now’s your time to grip, rip and teach those kettle bells what it’s all about. You can do this kettlebellHIIT workout in the gym, your front room, in your garden and even on the beach in full bikini.
Make sure you’ve got a strong grip as that baby will be swinging at some speed. As you extend your hips, the kettle bell will naturally travel in front of your body, maybe to around eye level.
When the kettle bell begins to fall, bend at the hip again and use the momentum to swing back and into the next rep. Bend your knees slightly to gain some momentum and drive the kettle bell upward as you press it overhead.
Reverse the actions to return to the start position and change grip during the following movement to train your right side. With the weight close to your chest, squat down making sure you push your knees out and avoid leaning forward excessively.
Get the kettle bell into a goblet position, again with the weight resting close to your chest. With your feet at shoulder-width apart, take one long step back with your right foot, bend your left knee and sink into a lunge.
Start with exercise one and push for as many good quality reps as you can for that first 30-second period. This brutally-effective 20-minute kettle bell Hit workout has been designed by the pros to shake off the cobwebs and help you develop a fitter, leaner figure in a matter of weeks.
Build up the intensity gradually and when you’re ready just add in another round or two for maximum effect. It’ll take a little longer than 20 minutes, but at some point your new fitness levels will need an extra boost.
Thanks to my job as a personal trainer, I have plenty of exercise kit I can use for a home workout. I put together a simple kettle bell and body weight HIIT home workout — it had to be relatively short but a very high intensity workout as it was designed for conditioning and fat loss.
It’s pretty equipment-light, but the great thing is the equipment you’ll need it both cheap and versatile. You’ll be able to do plenty of other workouts with just these couple of bits of kit.
I’ve included a couple of short technique videos to help you get to grips with the movements… I have a fantastic pull up bar at home called the Iron Gym Extreme.
We kept the rest periods as short as possible and made sure we worked at a high intensity. With any conditioning workout its value is in the intensity — working hard is the only way to make a conditioning workout worthwhile, meaning you’ll burn fat faster and make strides in your fitness and fat loss.
Doing this proves a home workout can be easily as good as anything you do in the gym. What happens when you combine HIIT cardio with German Volume Training and the popular Hundreds method?
You get one of the most efficient programs there is for whittling away stubborn body fat: HIIT 100, my popular six-week plan that's helped hundreds of thousands of people leave boring, ineffective steady-state cardio sessions behind with leaner, more muscular physiques to show for it. When it comes to cardio, HIIT is definitely the best way to strip off body fat, to the extent that there's no reason to hop on a treadmill and run at a steady pace for 30 or more minutes unless you're an endurance athlete.
For those of you who aren't familiar with HIIT, it involves intervals of high-intensity exercise (such as running at 90% of your max heart rate) followed by low intensity exercise (walking at a moderate pace) or complete rest. This is in sharp contrast to the typical steady-state cardio most people do at a moderate intensity, such as walking on a treadmill at 60%-70% of their max heart rate or jogging.
HIIT was originally developed by track coaches to train runners, but it has crossed over to the fitness industry due to its fat-burning benefits confirmed many times over in scientific studies. A lot of these studies found that subjects performing HIIT burned significantly more body fat — and in less time — than those who did steady-state cardio programs.
The major reason HIIT works so well for dropping body fat is due to the greater calorie burn (or Epic, short for excess post-exercise oxygen consumption) that's maintained after the workout is over. Resting two to three minutes between sets, however, is too long for a training session to be considered an effective form of HIIT.
But all you have to do is shorten rest periods and you're doing a kind of HIIT that positively torches fat. You'll utilize Hundreds in this program by doing 10 sets of 10 reps for one exercise per muscle group.
The two forms of training — GVT and Hundreds — are technically different, but late in the HIIT 100 program, when you're resting only 10 or 20 seconds between sets of 10, there's little to distinguish them as far as the toll they take on your body. In particular, you'll experience insane growth in muscle groups that you don't typically train with high volume, like traps, forearms and calves.
But you may also be surprised by the muscle growth you experience in areas like your arms and legs. After all, one of the best ways to optimize muscle growth is by making a given weight harder.
And that's exactly what HIIT 100s does — it makes a very light weight brutally difficult to move. Another obvious benefit of doing 100 reps with progressively shorter rest periods is increased muscle endurance, which will boost your conditioning — a big advantage if you play sports.
When you go back to your regular regimen, where you're resting a couple of minutes between sets, your muscle recovery will be quicker, thus allowing you to get more reps with the same weight on successive sets and delivering a greater stimulus. What that means is, the entire body is trained every three days, and that’s repeated twice a week.
On HIIT 100 exercises, select a weight that's equal to 50% of what you could normally do for 10 reps. Don't worry about going too heavy. If you can't complete all 10 reps before the eighth set, drop the weight by 5-10 pounds.
In this case, the next time you train that muscle group, decrease the starting weight by 5-10 pounds. If any of the HIIT 100 exercises are new to you, you'll need to spend some time figuring out how much weight you can do for 10 reps.
The week before you start the HIIT 100 program, work these exercises into your training to get a gauge on appropriate weights. When estimating your 10RM, be sure to do the HIIT exercise first for that muscle group to produce an accurate number.
For HIIT 100 exercises (those with “10 sets of 10 reps” or “10×10” prescribed), you'll start with 60 seconds between sets at the beginning of the program and progressively drop rest periods each week 10 seconds at a time (except for week 2, where you'll drop rest periods by 20 seconds) over the course of six weeks until you have no rest and are doing 100 reps straight through. This will help build more muscle power and strength, despite using such light weight.
On Sets 4-6, keep the movement slow and controlled, focusing on the contraction and squeezing each rep at the top for 1-2 seconds. This helps establish a strong mind-muscle connection, which is critical for muscle size, shape and separation.
It may be difficult to determine a 10RM on these moves and then take 50% of that, so just use common sense and err on the light side. While the clean and jerk is a great whole-body exercise, it's difficult for many people to do it properly.
You also need bumper plates and a platform to safely and properly execute a clean and jerk. You cannot drop a barbell with standard cast weight plates on the carpet or even the padded area of your gym.
Press explosively through your heels to extend at the hips and knees to lift the bar off the floor to a fully upright position. Immediately curl the bar up toward your shoulders with the help of the momentum you generated from the dead lift.
The reason I included kettle bell swings in this program is simple: Because they are more or less a full-body exercise that's great for fat-burning and conditioning. (The fact that they also strengthen the posterior chain muscles—hamstrings, glutes, lower back, among them—and provide great carryover to big lifts like squats and dead lifts is just an added bonus.)
One study from Truman State University (Missouri), published in a 2010 issue of the Journal of Strength and Conditioning Research, showed that kettle bell swings raised subjects' heart rates up to more than 85% of maximum. Seeing that you'll be doing swings using the HIIT 100 protocol of 100 total reps in a short period of time, you can expect to reap every bit of those cardio-boosting effects—provided you learn the proper technique of the exercise and perform them efficiently.
Stand with a shoulder-width stance, holding a kettle bell between your legs with both hands, using an overhand grip. Keeping your back flat and your head up, squat down and allow the kettle bell to lower between your legs.
Immediately drive your heels through the floor to explosively extend at the hips and knees to stand upright as the kettle bell swings up and in front of you to about face height. Continue swinging the kettle bell in this manner until all reps for the set are complete.
The hands simply hold onto the kettle bell so that the arms can control its path. The momentum should be generated by the explosive extensions of the hips and knees, which is performed by the hamstrings, glutes and quads.
This will drive the kettle bell forward and the arms will keep it moving in an arc. You've seen how to do both dead-curl-presses and kettle bell swings, so now it's time to brush up your form on the third HIIT 100 fat-burning finisher move: The Dumbbell Clean.
I picked the dumbbell version of it for HIIT 100 mostly because I see this as a slightly safer variation for high reps. Cleans in general are a power exercise (the clean is an Olympic weightlifting move), so they'll train the large muscles of the legs and hips (quads, glutes, hamstrings, even calves) as well as the lower-back muscles and up through the arms and shoulders.
Basically, cleans are another full-body exercise in the same general category as kettle bell swings and dead-curl-presses. This makes them great for fat-burning and conditioning while also stimulating many muscles to help boost metabolism and overall endurance, especially when doing 100 reps.
Stand holding a pair of relatively light dumbbells hanging down at your sides. With your core tight, perform the following sequence in one fluid motion: Drive explosively through your heels to straighten your knees and bring your hips forward, pulling the weights up until they're somewhere around hip height, then immediately pull the dumbbells up to your shoulders and drop underneath the weights as you catch them in the “cleaned” position at shoulder height with your elbows pointing forward.
For all of these exercises, rest periods will stay at 60 seconds between sets through the entire six weeks. As for weight on non- HIIT 100 exercises, you'll be using a variety of different loads during the course of the program — typically your 10RM — 20RM (estimated), depending on the exercise, and even as light as your 30RM in later weeks.
For example, if you decided shoulders and biceps can use lower volume during this program, skip the Day 6 workout every week. Then, add the biceps and forearm exercises to Days 2 and 5, following triceps.
This will end up taking 12 weeks, but you’ll have completed all the workouts in the program. In this instance, you’ll only end up completing half of the HIIT 100 workouts, but it will still only take you six weeks.
“I’ve laid the groundwork for you by doing the research in the lab to find out what really works, designing the programs and systems, creating the content, and developing the technology.