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.
If you like to lift weights, you don’t have to have the body of a marathon runner to get the benefits of aerobics. High-Intensity Aerobics and Kettle bell Training Increase Muscle Mass and Cardiovascular Fitness
Short bouts of maximal-intensity exercise build high levels of fitness quickly. Strength and endurance training initiate different signaling pathways within the muscle cells.
Short-duration, intense muscular exercise turns on cell biochemical pathways in muscle that stimulate growth. High-intensity interval exercise training (HIIT) causes rapid cardiovascular changes that resemble traditional endurance training, without turning off signaling pathways that stimulate muscle protein synthesis and growth.
For HIIT, the elliptical trainer or stationary bike is best, but you could also use a StairMaster or stair climber machine. Interval training on this machine varies the striding speed, resistance, and ramp height.
For beginners, a basic program is to alternate between fast and slow striding rates. When you can do 10 one-minute intervals at 80 percent effort, you are ready for the HIIT program on the elliptical trainer: 6 to 8 sets of 30 seconds at top stride speed, maximum ramp height (high knees), at the heaviest load you can maintain, at least 100-150 SPM with four minutes rest between intervals.
High-intensity interval training builds aerobic capacity quickly, and the key is to exercise at maximum intensity. Combining HIIT with kettle bell training builds muscle and endurance at the same time.
Kettle bell training uses high speed, ballistic motions that derive power from the hips and legs, while sparing and stabilizing the back. The muscles of your upper back, shoulders, chest, lower legs, and spine contract and relax to provide stability during these dynamic exercises.
The principal kettle bell exercises — the swing and one-arm snatch — are highly ballistic and involve concentric (shortening), eccentric (lengthening), and static muscle contractions from different muscle groups. The principle exercises (two- and one-arm swings and one-arm snatches) are practiced continuously and intensely, using high reps.
This causes whole-body stresses that more closely resemble repeated 400-meter sprints on a track than standard weight training exercises (e.g., bench presses and squats). Better yet, you can complete it in 40 minutes and get an incredible whole-body workout that will help you gain mass and improve fitness.
Don’t attempt it if you are out of shape or have any significant health problems or joint injuries. HIIT training on elliptical trainer, stationary bike, or stair-climber: Choose a resistance that allows you to move your legs rapidly and do each interval as hard and as fast as you can.
Multi Jr, et al. Molecular signaling in muscle is affected by the specificity of resistance exercise protocol. Jay K, et al. Kettle bell training for musculoskeletal and cardiovascular health: A randomized controlled trial.
StepStone, TN., et al. Short-term high- vs. low-velocity kinetic lengthening training results in greater hypertrophy of the elbow flexors in young men. Tsatsouline, P. Russian Kettle bell Challenge, Instructors Manual, Minneapolis: Tactical Strength, Inc. and Dragon Door Publications, 2008.
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.
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.
Full body strength training, cardiovascular endurance, and non-stop core engagement — that’s what this 30-Minute KettlebellHIIT Workout for women is all about! All words and opinions are my own; thank you for supporting Nourish Move Love; making the content you see on this blog possible.
Which is why I’m excited to bring you this KettlebellHIIT Workout in partnership with Schuyler Shoes and New Balance. I love a full body strength workout that ALSO raises my heart rate.
This workout specifically targets your power generating muscles — your legs, hips and glutes. That means changing the movement patterns, the weights used, the timed work intervals — basically anything to make your workout ‘new’ and keep your body from getting used to the same exercises.
Cross-training is also great for injury prevention as you avoid putting the same stress on your joints and ligaments. I’m a big fan of cross-training and mixing up your workout routines.
Your body is smart, and learns to adapt to an exercise program within approximately six to eight weeks. One of the best ways to prepare your body for a marathon or race day is to cross train.
Provide muscular stability to better tackle inclines, declines and different running terrains. Just over one year ago, I ran a marathon in Haiti to raise awareness and funds for clean water.
I attribute my cross-training, like this kettle bell workout for women, as the reason I was able to finish the mostly uphill marathon. I’m using a 25 lb kettle bell in this video, which is heavy for me and made this workout very challenging.
If you don’t have a kettle bell you can always substitute one heavy dumbbell, I suggest 15-30 lbs. I’ll be sweating with you through each kettle bell swing, providing form cues and motivation.
Strength: Kettle bell Pick Up Squats Power: Clean + Front Squat + Overhead Press Strength: Split Lunge + Bicep Curl Right Power: Staggered Stance Kettle bell Swing Right Strength: Split Lunge + Bicep Curl Left Power: Staggered Stance Kettle bell Swing Left Strength: Curtsy Lunge + Narrow Squat + Pass Power: Curtsy Lunge + Around the World Strength: Staggered or Single Leg Dead lift Right Power: Tap Back + High Pull Right Strength: Staggered or Single Leg Dead lift Left Power: Tap Back + High Pull Left
One of the most frequently asked questions that lands in my Instagram messages is ‘what shoes are you wearing for this workout?’ I’m wearing these New Balance 880 Cross Training Shoes in this kettle bell workout.
They transition from shorter runs to strength training and group fitness classes with flexibility and comfort. The closest store to me personally is the newest Schuyler Shoes location, Maple Grove.
The Maple Grove store has officially MOVED to a NEW LOCATION — 11400 Elm Creek Blvd (across from Costco). If you’re in the area be sure to stop by to register for a chance to win FREE shoes and more.
All words and opinions are my own; thank you for supporting Nourish Move Love; making the content you see on this blog possible. Shift your body weight into your heels as you press your butt back towards the wall behind you.
Drive through heels, as you powerfully press your hips forward, squeezing your glutes and swinging the kettle bell upward. Remember your legs, glutes and hips are doing the work, your arms are just a vehicle for moving the kettle bell.
Let the kettle bell descend, shifting weight back into your heels while again hinging at the hips and loading both the hamstrings and glutes to prepare for another rep. When you’re building up your home gym, it’s only natural to think about adding some kind of weights to the mix.
And, while you could opt for classic dumbbells, kettle bells offer a little more versatility for your workouts. With kettle bells, you can do your standard weight lifting, but you can also add swings, jerks, and a bunch of other HIIT moves to the mix.
The kettle bell ’s large, easy-to-grip handle and teardrop design make it perfect to use for just about everything. When you make a purchase on an item seen on this page, we may earn a commission, however all picks are independently chosen unless otherwise mentioned.
Easily flip between five, eight, nine, and 12 pounds and—this is a nice perk—since they weights are stackable, they save on space. This $16 kettle bell, which offers up weights ranging from five to 50 pounds, is an Amazon bestseller.
Not everyone feels comfortable gripping an iron kettle bell handle. You can also ramp up your weight as you build strength with this $34 set, which features five, 10, and 15-pounders.
A vinyl coating helps protect your floors and reduce noise. Many kettle bells are crafted out of cast iron, which isn’t exactly cheap.
A wide handle allows for easy grip, while a flat bottom keeps the whole thing from rolling away. This $144 set doesn’t just provide 15, 20, and 25-pound weights for use—it also pretties up your workout space.
Each weight is coated in vinyl and has a special flat, protective bottom to save your floors. Kettle Grip allows you to take your existing dumbbells and turn them into kettle bells.
Just clamp it around the dumbbell handle, close it, and start using your weight like a kettle bell. This $120 adjustable kettle bell has a massive range, with weight options from five to 40 pounds.
It’s all thanks to six drops cast iron plates that can easily be removed or added to change the weight of your kettle bell.