logo
About    |    Archive

Kettlebell Interval Workout

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.

author
Bob Roberts
• Thursday, 08 October, 2020
• 13 min read
kettlebell lower body workout interval workouts fitness pumpsandiron exercise training pumps iron shape weight
(Source: pumpsandiron.com)

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

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.

kettlebell interval training workout rope jump along follow
(Source: www.pinterest.com)

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.

It’s time to slim down and power up your fitness with this kettle bell HIIT workout. 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.

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.

workout interval body kettlebell explosive
(Source: www.youtube.com)

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 kettle bell HIIT 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.

kettlebell workout exercises periodic table strength interval
(Source: www.pinterest.com)

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.

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We're all handling the challenges of social distancing and self-isolation differently—but that doesn't mean that we have to go it completely alone in every sense.

interval workout training kettlebell running treadmill cardio clean workouts bbc wife milf mature cheating cougar step hotwife mom moms lean
(Source: www.pinterest.com)

At Men's Health, we're using this period as an opportunity to build up our community and share as much useful, positive information as possible. We're also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

David Freeman, national program manager of Life Time's Alpha program, hosted the latest session from his home. If you don't have a kettle bell, that's fine—Freeman suggests grabbing a water jug or some other object with a handle as a substitute.

The strength interval workout is “spicy,” according to Freeman—but you won't burn out. Grab a towel and water bottle to stay cool, and get ready for the action.

Stay up to date with our workouts every single weekday at 12 p.m. Brett Williams, NASA Brett Williams, an associate fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Everyone has to begin somewhere, and the two-handed kettle bell swing is the ideal place to start.

kettlebell workout minute interval cavemantraining daily
(Source: www.pinterest.com)

This move is the foundation of most other kettle bell work and can provide great metabolic- and strength-building benefits. Get started with this higher-volume, lower-intensity workout to develop the proper movement pattern without wrecking your back.

As with any exercise, if you feel your form begin to degrade, terminate the set immediately. Holding a kettle bell with both hands, hike the bell back between your legs and then drive your hips forward to propel the bell up to eye level, keeping your arms straight.

Try the interval workout below to torch fat and develop the proper movement pattern. Read article Workout Routines With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note...

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 Kettle bell Swing 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.

kettlebell interval hardstyle workout training swing kettlebells master flickr bootcamp bodyweight ignore muscles important fitness everything know need andrewmalone weight
(Source: bootcampideas.com)

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. The best part of the Kettle bell Swing Conditioning Hell workout is that it can be used in so many situations.

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.

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.

interval workout intermediate body kettlebell
(Source: www.youtube.com)

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 kettle bell HIIT workout of 60 seconds of 32 kg cleans many years ago.

workout kettlebell minute body interval
(Source: www.youtube.com)

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.

kettlebell hiit workout workouts cardio beginners
(Source: www.pinterest.com)

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.

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.

workout interval minute min printable kettlebells kettlebell pfl exercises purelytwins minutes
(Source: purelytwins.com)

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 HIIT kettle bell 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.

kettlebell workout body extreme routine interval kettlebells
(Source: www.youtube.com)

In a recent research, experts compared kettle bells with treadmill workout. They compared the duration, heartbeat, distance, strength, and a couple of other parameters.

We have found that kettle bell workouts have outperformed treadmill in terms of calories burnt and the heart rate was far higher during the kettlebellworkout. This meant that cardiovascular system responds more to weight lifting rather than running.

Make sure that you perform all the motions correctly and keep the intensity to benefit from your chosen routine. First start off with cardio exercises to stretch your muscles and get the blood flowing.

Now, start with warming up and continuing with a truly intensive session to work the entire body. The workout targets all your core muscles and help improve cardio strength by burning around 250-350 calories.

The workout will target all your body muscles including biceps, triceps, chest, legs, and abs. The high intensity workout routine is perfect for all who want to burn fat faster and in less time.

hiit kettlebell workout cardio workouts plan training bodyweight kettle bell body killer simple circuit kettlebells strength fitness kb intervals fat
(Source: voxifit.wordpress.com)

Alternating Single Hand Swings Crush Curls Clean and Press (one full interval on each side of the body) Halo Triceps Extensions Burpee Jerks Weighted Toe Touch Crunches Lunge Drops + Rows Two Handed Kettle bell Swings It focuses on explosive power and functional strength because of muscle flexibility and equal weight distribution.

The kettle bell cardio workout is harder to perform but it offers a complete routine for all girls. It is a complete fat burner and abs improve kettle bell cardio workout routine for beginners.

For those who don’t want to watch videos, here is a combined list of fitness kettlebellworkout, body weight exercises including burpees and sprints for killer workout routines. This is a complete cardio workout with kettle bell circuit, body weight and plyometric activities.

Kettle bells are one of the best cardio workouts that improve your endurance, intensity, and functional movements. Kettle bells are a lot easier to work out with in comparison with dumbbells because they don’t let you get fatigued.

These intensity workouts can be combined with resistance bands to improve weight or pressure on the body. In return, the user gets higher heart rate and this leads to increased stamina, more fat burning, and better cardio routine.

kettlebell lower workout body workouts interval fitness exercise training weight exercises kettlebells bell bloglovin total pumps iron shape
(Source: www.pinterest.ca)

If you compare exercises like these to a biceps curl, you will notice that one produces more muscle action.

Related Videos

Sources
1 www.gbpersonaltraining.com - https://www.gbpersonaltraining.com/top-5-kettlebell-exercises-for-interval-training/
2 heyspotmegirl.com - https://heyspotmegirl.com/training/hiit/20-min-kettlebell-hiit/
3 www.menshealth.com - https://www.menshealth.com/fitness/a32970291/home-workout-intervals-kettlebell/
4 www.muscleandfitness.com - https://www.muscleandfitness.com/routine/workouts/workout-routines/one-move-kettlebell-interval-workout-beginners/
5 www.menshealth.com - https://www.menshealth.com/fitness/a33011090/kettlebell-swing-workout/
6 kettlebellsworkouts.com - https://kettlebellsworkouts.com/tabata-wokouts/
7 www.mensjournal.com - https://www.mensjournal.com/health-fitness/5-hiit-kettlebell-workouts-fat-loss/
8 musclerig.com - https://musclerig.com/kettlebell-cardio-workouts