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Kettlebell Hiit

author
Danielle Fletcher
• Thursday, 24 December, 2020
• 9 min read

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.

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(Source: pumpsandiron.com)

Contents

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.

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.

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(Source: kettlebellsworkouts.com)

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.

hiit kettlebell workout training blender fitness fitnessblender kelli minute
(Source: www.fitnessblender.com)

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.

I haven’t done them in a while, but they are always excellent workouts that work me well and make me feel great during and afterwards. It has some cardio intervals but it is primarily metabolic strength.

During each exercise there is a timer in the lower right-hand corner of the screen counting down the intervals. Like most of Heather’s workouts, this is done to awesome music with no talking.

Tagged Kettle bell, metabolic strength training, total body workout 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 kettlebell workout intensity
(Source: www.youtube.com)

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.

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.

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.

A monster of an exercise and even more cardiovascular that the kettle bell swings. 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.

kettlebell hiit workout workouts challenge version training kettlebells circuit cardio results routines
(Source: juanlugofitness.com)

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. 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. 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.

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.

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.

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(Source: www.trimmedandtoned.com)

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. This week’s Grokked workout from certified personal trainer Kathryn Marie requires a kettle bell (or dumbbell) and about 30 minutes to complete.

You’ll gain major muscular strength and cardiovascular endurance. Kettle bell and HIIT style routines both offer a great way to get in a quick intense workout that burn a ridiculously high number of calories per minute.

The resulting routine out is the aptly named “Brutal KettlebellHIIT Cardio Tabatha Workout”. Let me give a bit of forewarning before you attempt this video; it is not intended for the beginner and though you can make it easier by using lighter kettle bells the nature of the exercises and motions will tax your cardiovascular and pulmonary systems not to mention make most of your body feel like jello when you are done.

kettlebell tabata hiit beginner workout
(Source: www.youtube.com)

With that said feel free to pause the video and take as much extra rest as you need to help you complete this routine straight through. Other than this routine being a fun way to challenge yourself to improve your endurance and strength, it is also a calorie burning powerhouse beating out even the average HIIT workout.

What is even better is that this style of routine also boasts a high after burn effect, increasing the calories you burn over the course of the next 48 to 36 hours even when you are sleeping.

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Sources
1 www.muscleandfitness.com - https://www.muscleandfitness.com/routine/workouts/workout-routines/kettlebell-workout/
2 www.menshealth.com - https://www.menshealth.com/uk/building-muscle/a758657/the-7-best-kettlebell-exercises-to-build-muscle/
3 www.healthline.com - https://www.healthline.com/health/exercise-fitness/kettlebell-workout