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Kettlebell Intervals

author
James Lee
• Sunday, 13 December, 2020
• 4 min read

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.

kettlebell lower body workout interval workouts fitness pumpsandiron exercise training pumps iron shape weight
(Source: pumpsandiron.com)

Contents

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 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.

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.

kettlebell lower body workout exercises interval kettle bell swing remember fell earth hi then face
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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.

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.

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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.

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Sources
1 www.healthline.com - https://www.healthline.com/health/exercise-fitness/kettlebell-workout
2 www.boxrox.com - https://www.boxrox.com/15-brutal-kettlebell-workouts-to-destroy-weakness-and-burn-fat-train-smarter/
3 www.mensjournal.com - https://www.mensjournal.com/health-fitness/15-best-kettlebell-exercises-all-time/
4 www.self.com - https://www.self.com/gallery/beginner-kettlebell-moves
5 www.weightwatchers.com - https://www.weightwatchers.com/us/blog/fitness/kettlebell-workout
6 www.spartan.com - https://www.spartan.com/blogs/unbreakable-training/full-body-kettlebell-workout
7 www.boxrox.com - https://www.boxrox.com/crossfit-kettlebell-shoulder-workouts-to-attack-your-weaknesses-2/
8 www.cnet.com - https://www.cnet.com/health/the-best-kettlebells-for-2021-jaxjox-apex-and-more/
9 www.ebay.com - https://www.ebay.com/itm/BRAND-NEW-KETTLEBELL-15-LBA-POUNDS-OMARI-HARDWICK-GYM-GOLDS-WORKOUT-FITNESS-/164594819029
10 www.nerdfitness.com - https://www.nerdfitness.com/blog/the-20-minute-beginner-kettlebell-workout-build-muscle-and-burn-fat/