This post includes a complete Kettlebell HIIT workout, plus other sample cardio HIIT workout drills to try.
High Intensity Interval Workouts are fast and efficient ways to maximize fat and calorie burn. You’ll work harder, but for a shorter amount of time, with brief rest periods. Add kettlebells to your HIIT workouts to take things to the next level with your fitness.
HIIT Workout with Kettlebells
From Lisa Balash – Kettlebell Bombshell
What Is H.I.I.T Training?
High Intensity Interval Training, also known as H.I.I.T. Workouts , are short bursts of high intensity followed by an active rest period or a complete rest.
These types of workouts are great for leaning out and building lean muscle. Compare a sprinters body with a long distance runner. A sprinters body is hard, muscular and tight while an endurance athlete has an elongated body that appears less muscular and thin.
Endurance athletes will often cross train with weights because all of the excessive cardio will take muscle off of their body. They must weight train in order to balance this out. Muscle burns fat so the more you can strength train, the more muscle you will build and the more calories you will burn efficiently.
Keeping cardio sessions short and sweet
Cardio has numerous health benefits, but you also need to do it when you are trying to drop weight or lean out.
Here is a good example of Cardio H.I.I.T. – TRY IT!
Sprints 1 minute
jog or walk for 20-30 seconds.
Jump Rope 1 minute
Rest 20-30 seconds
Step Mill 1 minute Sprint level 7-9
Rest 20-30 seconds level 3-4
1 minute sprint
20 seconds slow ride
There are many other types of intervals that you can use, some can even be done with weights, moving quickly from one exercise to the next.
The best training tool to use for this method would be a Kettlebell.
The Kettlebell combines both aerobic and anaerobic conditioning.
You can get more done in a fraction of the time you would spend in the gym. I also like that you can do your workouts outdoors, or in your own home, which makes it more convenient and affordable.
Kettlebell H.I.I.T. Workout
11 Moves – 40-60 seconds per move – 20-30 second rest periods
Do each exercise for 40-60 seconds
rest for 20-30 seconds
1)Two Hand Swings
2)Alternating One Arm Swings
3)Cleans Right Side
4)Cleans Left Side
6)Overhead Reverse Lunge Right Side
7)Overhead Reverse Lunge Left Side
9)Clean, Squat, Push Press Right Side
10)Clean, Squat, Push Press Left Side
Use your own judgement on rest breaks and go through the workout 1-2 times. Less is more and that is the purpose of the Kettlebell high intensity interval training. I offer full instruction and H.I.I.T. Workouts on my Kettlebell Bombshell Advanced DVD
Try this out and let me know how you do.