Kettlebell HIIT Routine: High-Intensity Workout!

kettlebell hiitKettlebell HIIT Routine: High-Intensity Workout!

Not sure if I have mentioned it or not but I do enjoy a good kettlebell HIIT routine workout and I will share it with you today! This is one of my favorites and I hope you will enjoy it. As you may know using a kettlebell to work out allows you to work for many muscle groups at one time.  The motion of swinging the kettlebell particularly helps you to improve your core strength and functional fitness.

When you add kettlebell exercises to a program of high-intensity interval training you’ll find that you get fast results for weight loss, muscle strength, and endurance.  With high-intensity intervals, you’ll focus on a few exercises at a time and you’ll perform them as hard as you can for a short period of time.  Following that burst of energy, you’ll recover with a rest period.

The high intensity allows you to get more out of a short workout than you might out of one that’s much longer but not as intense.  Kettlebell HIIT routines aren’t for the faint of heart, but if you’re ready to give it your all you can get great results.

For this, you’ll need a kettlebell that’s appropriate for your current strength and fitness levels.

Now let’s look at a kettlebell HIIT routine that will work for you.

Warm Up.  Let your muscles and joints prepare for high-intensity exercise by warming them first.  You can walk, jog, jump rope, or even do high knee raises for 3-5 minutes to warm up.

Intervals.  Each of these intervals will be performed for 30 minutes with a 30 second period rest immediately following.

Interval 1 – Kettlebell Swing.  For this interval, you’ll stand with your legs apart holding the kettlebell with both hands between your legs.  You’ll bend your knees slightly and raise the kettlebell overhead.  Then lower it to the starting position.  Do this as many times as you can for 30 seconds.  Then rest for 30 seconds.

Interval 2 – Figure 8.  Stand with your legs wide apart and place a kettlebell on the floor between your legs.  Pick up the kettlebell with your right hand and pass it to your left hand between your legs.  Bring your left hand around and pass it to your right hand between your legs.  Continue this as fast as you can for 30 seconds.  Then rest for 30 seconds.

Interval 3 – Clean and Press.  For this, you’ll stand with your feet shoulder-width apart holding the kettlebell with one hand at your side.  You’ll bring the kettlebell up to your shoulder by bending your elbow and then raise it overhead.  Bring it back down to the starting position.  Repeat for 30 seconds.  The rest for 30 seconds.

You’ll then need to repeat this interval on the other side for 30 seconds and rest for 30 seconds.high-intensity

Repeat these intervals 3 times.  If you’re not able to do them 3 times, complete them as many times as you can.  The more you do this routine, the stronger you’ll become and it will get easier to complete more exercises.

Cool Down.  When you’ve finished the intervals, walk or jog for 3-5 minutes to cool down and complete a total body stretch.

Here is one of our best Kettlebell HIIT workout routines if you want to get awesome fitness results!

Share this workout with your friends!

So there you have it one of my favorite kettlebell HIIT workout routines!

 

Kettlebell Training Tips | Here Are 5 Tips To Help You

 kettlebell training tips5 Tips for Kettlebell Training

Today’s Kettlebell training tips can be extremely effective in helping folks shred excess fat off their body. It’s also a crucial component in most professional athletes’ workout regimen. Kettlebells look ‘cuter’ and more hip than the boring old dumbbells or cable equipment. Because of that, many people will ignore the fact that kettlebells can be very challenging and must be respected in your workouts.

In our kettlebell training tips article today You do not want to be one of the thousands of people who have pulled a muscle or strained a ligament from using kettlebells in an incorrect manner.

Just about anybody can figure out how to use a kettlebell and this will be your first priortiy. There is only one handle to grab and lift unlike a conventional squat rack with all the ratchets and levers which will leave new gym users scratching their head.

Kettlebell Training Tips to Help You With Your Workouts:

Nevertheless, the simplicity of a kettlebell should not make anyone feel complacent. By using these marvelous apparatus correctly, you will prevent injury to yourself and more importantly, get the best results from your workouts.

  • Progressive training is key – Do not use more weight than you can handle. There are many people who are weekend warriors. They neglect to exercise the whole week and go to the gym on the weekend and try to work out with kettlebells that are just too heavy for them. It takes time to build strength in the muscles and ligaments. More importantly, the ligaments, which have to be able to withstand the load. Most injuries occur due to weak or unconditioned ligaments. Pace yourself slowly. Start with kettlebell weights that suit you and slowly climb up the ladder to higher weights. Rome wasn’t built in a day.
  • Don’t aim for muscle failure – This runs contradictory to most training advice. However, training to failure all the time puts your nervous system under tremendous stress. It is an effective tool when used sparingly. At all other times, it would be advisable to aim for about 12 to 15 reps using various weights. Do vary your moves too. Snatches, cleans and squats should be mixed up in your routine. Try and make it a full body workout most of the time.
  • Always maintain proper form – Kettlebell training involves more jerking and swinging movements unlike conventional dumbbells. However, even these movements require proper form and control. You are not supposed to be swinging the kettlebells around like a mad man. There is a jerk to lift, followed by a swing and a pause at the end of the movement and back again. Improper form will definitely lead to injury or imbalances in the body over the long run.
  • Change your routine every month or so – Keep your body guessing. If you’re doing the same workouts day in and day out for months, you’re going to get bored and your results will taper off and finally plateau. So, change up your routine every 4 to 6 weeks. Add more reps, change the sets, use new moves, etc. Just make it different.
  • Train barefoot on a hard floor – When you work out with kettlebells, the force of the load gets transferred to the ground through your feet. The soles of most sports shoes are too soft. So, training barefoot is best. If your, floor is too cold, you may use an exercise mat. In the event you’re training in a gym, their rules may require you to wear shoes. Then you have no choice but to abide by their rules. Nevertheless, this point is worth remembering.

These are just 5  of our kettlebell training tips to help you train safely and effectively with kettlebells. Do bear these in mind during your workouts. Be sure to check out our blog post Discover the Best Kettlebell Exercises  where we explain the best exercises and how to do them correctly.

Tell us which of our kettlebell training tips was best for you in the comments below?

 

 

Best Kettlebell Exercises For Training Variety | Discover Our Choices




Discover the Best Kettlebell Exercises For Training Variety

The key to success when doing resistance training is consistency with variation and today we will help you discover the best kettlebell exercises. You need to exercise regularly to build up your strength and stamina. Many people are able to achieve this. The second component is to add variety to your workouts. Manbest kettlebell exercisesy people get stuck here with boring, ineffective training programs.

We are all creatures of habit and that can be seen even in the way we exercise. It is so easy to fall into the trap of doing the same exercises daily and not try something new. We never like to push ourselves past the comfort zone. That is why many people hire personal trainers to structure varied workouts and keep them motivated.

If you can’t afford a personal trainer, don’t worry. There are many ways you can learn to vary your workout.  We found kettlebell training years ago and found it to be such a fun as well as a challenging way to exercise. We enjoy sharing that excitement with you if you are looking to discover the best kettlebell exercises.

Just as with all things, there are varying levels of difficulty for beginners, intermediate and advanced. You need to find the exercise that is just right for you. Don’t be too ambitious and try to save time by doing the advanced moves. That is just asking for trouble and an injury can put you out of action for months.

Now let’s look at the  4 best kettlebell exercises that will leave you sweating and panting.

  1. Two-handed kettlebell swing

Exercise Target Areas: Shoulders, back, legs, hips, glutes

Beginner Level

Instructions: This is the most popular of all the kettlebell moves and is perfect for beginners.

Stand straight with feet slightly wider than your hip-distance. Hold the kettlebell handle with both hands, palms facing downwards. Have a slight bend to your knee but do not go all the way to a half-squat. In one smooth motion, drive your hips forward and swing the kettlebell up to chest level. Keep your arms straight. Then lower the kettlebell down between your legs. Aim for 12-15 reps.

You need to engage your core and gluteus muscles. The force of this movement comes from the hips and not the arms. Most kettlebell movements use the hips as the driving force.

Kettlebell figure-8

Exercise Target Areas: Arms, back, abs

Intermediate Level

Instructions:  You need to start with your legs wider than your hit-width. Next, assume a quarter squat position. Maintain a straight back and keep your chest up. Hold the kettlebell with your left hand and swing it around the outside of your left leg, then swing it back to the center and past the kettlebell to the right hand which swings it around your right leg and back to the center. Aim for 1 or 2 minutes.

Kettlebell Russian twist

Exercise Target Areas: Abs, obliques

Intermediate Level

Instructions: This exercise is much more effective than the conventional crunches because of the added kettlebell element.

Be seated on the floor with your legs bent and feet slat-like you were about to do a crunch. Hold the kettlebell close to your chest and lean back by 45 degrees. Slowly rotate your torso from left to right while slowly swinging the kettle ball from left to right. Maintain proper form. Absolutely NO jerky movements. This exercise will leave your abs burning. Excellent training.

One Of Our Best Kettlebells Exercises is TheOne-Arm Kettlebell Snatch

Exercise Target Areas:  Shoulders, chest, back

Advanced Level

Instructions: Start by holding the kettlebell between your feet with the knees bent. In 1 explosive motion, raise the kettlebell up while you’re on your toes. The kettlebell must reach your chest level with your elbows tucked in. Next, raise the weight overhead and hold on to the handle tight. Bring the kettlebell back to starting position. This is 1 repetition. Aim for 8 to 10 reps.

These are just a few exercises, to begin with. Give them a try and when you improve with time you may progress on to more varied and challenging techniques. The process of learning and discovering with kettlebells never ends.

So the way you see yourself improve is to keep a journal to record your routines, sets, reps, etc. This is very important as it will show you how much you have progressed. Do NOT rely on your memory. Most people can’t even remember what they had for lunch 2 days earlier. You will not remember your workouts 2 months from now.

As you progress, you will learn new techniques and may even forget the old moves you used to perform before. So, when you have a record, you can always go back to it and refer. This will make varying your workouts in future much easier. You may always use workouts you did months ago and just increase the weights. It will seem like a whole new workout to your body.

Hope you find it as fun and exciting a way to train as we have! We recommend to our clients the Kettlebell Exercise Fat Loss Workouts Program So there you have it the best kettlebell exercises that will help you get started with kettlebell training!




 

 

 

 

Benefits Of Kettlebell Training For A Healthier Fitter You

benefits of kettlebell trainingBenefits Of Kettlebell Training For A Fitter You

The Benefits of Kettlebell Training is they give you an all-in-one workout, combining both the strength and cardio aspects. Be your own trainer!

Make no mistake about it, kettlebells rank pretty high on the list of best all-around fitness tools in the market, and for good reason. They bring so many benefits to the table that it’s hard to even know where to begin.

Let’s first take a look at the kettlebell’s shape. Cast iron is molded into a circular sphere, resembling a bowling ball, and a curved handle is fused to the top, but, better quality kettlebells are actually formed as one whole piece.

Not only is the handle used for hoisting the bell during exercises, but, it’s a built-in carrying apparatus.  This makes it easy to transport and it takes up little space compared to other equipment.

Additionally, they range in weight from very light to very heavy, giving you plenty of options to choose from.  And even the largest of bells can fit comfortably in a trunk of a car, under a weight rack or in a closet against a wall.  This makes them great for home training workouts.

The kettlebell’s unique, circular shape, requires that you make your body really tight when you perform exercises.  This tactic helps improve force production when doing heavy lifts, and it also keeps your spine safe and in good alignment.  As a result, you get an amazing core workout with every exercise you do.  This in turn, boosts your functional ability in sports and activities of daily living, and also improves your definition.

The Benefits of Kettlebell training is they work multiple muscle groups in the body, including:

  • Arms
  • Chest
  • Shoulders
  • Butt
  • Back
  • Legs
  • Thighs and hips
  • And, as mentioned above, almost every single move works the core muscles (abdominals).

A growing number of chiropractors use the kettlebell as a rehabilitation tool with patients who suffer from lower back pain.  The standard deadlift exercise, which is performed by lifting the bell off the floor while hinging your hips and keeping your back straight, requires you to contract all the muscles that stabilize the spine.  These are the same muscles that are often weak when back pain is present. This has been one of the huge benefits of kettlebell training for me, my lower back is much stronger now!

After a few reps, nutrient-rich blood flows to the lower back which causes relief.  In addition, these muscles get strengthened from a standing position instead of lying on the floor and doing crunches by flexing the spine, which is contraindicated when back pain is present.

Anyone who is overweight or wants to avoid high-impact exercise benefits from the kettlebell as well.  With the exception of two or three exercises, your feet are always in a fixed position during training, which enables you to get a full workout with little if any trauma to your joints.

And while we are on the topic of being overweight, let’s not overlook the effect and benefits of  kettlebell training  has on fat loss.  The caloric expenditure is second to none!

In a study commissioned by the American Council on Exercise (ACE), test subjects were put through a 20-minute high-intensity interval workout that consisted of kettlebell snatches performed on and off with short rest breaks.  The snatch is a ballistic maneuver that involves “ripping” the bell above your head in a fast, snapping motion, then pulling it back between your legs in a similar fast motion.

Data was collected and the average expenditure per minute was an astonishing 20-plus calories!  The only way to normally get that kind of output is by cross-country skiing uphill as fast as you can.

Also the benefits of  Kettlebell training is they  have the unique ability to create an anaerobic state, which, literally means without oxygen. This translates to being very winded, literally gasping for breath during a workout.

When you get really winded during a workout, the body crosses into the anaerobic threshold, the same state induced by High Intensity Interval Training (HIIT), which, is the ultimate fat burning zone, and one that revs metabolism for 24+ hours after a workout.

Any time you perform a high number of reps with a moderate to light weight, you improve your muscular endurance.  The kettlebell has a continuum built right in.  If you go heavy and do a low amount of reps, you will build muscular strength.  If you go lighter and do high reps, you will build muscular endurance.  By incorporating both types of exercises in one workout, you get the best of both worlds.

Last but not least, you should walk away knowing that kettlebells are also good for cognitive function.  That’s right; you need to think a lot when doing the specific exercises included in a Kettlebell regimen, or risk getting injured. By concentrating hard, this will blend into other aspects of your life, such as, balancing a checkbook, reading a book and memorizing someone’s name.

So in my conclusion the benefits of kettlebell training for a fitter are a no brainer! Isn’t it time you gave kettlebells a try in your workout? We say yes for sure! Oh and we feel the one of the final benefits of kettlebelbl training is they are a lot of fun to include in your workout!

If you want to experience the benefits of kettlebell training we recomment The Kettlebell Revolution Home Workout Program

 

10 Reasons Why Kettlebell Training Is Better

kettlebell training10 Reasons Why Kettlebell Training Is Better Than Other Workouts 

Why is Kettlebell Training better is a question we often get asked and today we wanted to take a moment to share our thougths on the answers! We find working with kettlebells to be the most fun, and challenging workout we do. As we go through we hope you will find that as well! Firstly, the Kettlebell design is a steel ball shaped weight attached to a steel handle that resembles a suitcase handle and allows for an abundance of different exercises that not only work multiple muscle groups at the same time, but, also allows one to get into an anaerobic state while working out.

An anaerobic state is a workout “without oxygen,” where the person is literally gasping for air during exercise. This state is typically induced during interval training and Kettlebell workouts and is one of the most effective ways to burn fat and rev metabolism for 24 plus hours following a workout.

10 Reasons Why Kettlebell Training Is Better 

  1. 3 In 1 Workout – Combining weight training with a cardio workout, Kettlebell circuits improve heart health, build lean muscle mass and are highly effective at fat burning. That’s three birds killed with one stone of a great workout!
  2. High Calorie Burning – An hour spent on a treadmill or cross trainer will burn around 600 calories, but, training with kettlebells can help you burn up to 1200 calories in that same hour.
  3. Superiority To Barbells, Dumbbells And Other Weight Machines – Barbells, dumbbells and weight machines are all efficient muscle training devices, but they typically work only one muscle or a specific group of muscles at a time. Imagine how cumbersome it is to tone your entire body. Conversely, Kettlebell moves work multiple muscle groups at once which makes it the perfect full body workout to build essential lean muscle mass for both men and women. 
  4. Superior Core Fitness – A strong core is more than six-pack abs. It is your body’s power zone which lays the foundation for all movements. The core is vital for good posture, which, provides steadiness during everyday movement and improves performance in sports and everyday activities. Many Kettlebell moves work the core, and so that alone makes it a much better choice than other forms of cardio or muscle training that do not.
  5. Economic – Kettlebells provide you a suitable and economical choice over expensive gym memberships, cardio machines and weight equipment.
  6. Mobile – A large space is needed to do Kettlebell exercises and they are easy to store and transport, so you can even take one on long trips and vacations.
  7. Time Saving – Traditionally, for general fitness, people do cardio and muscle training on different days. Various Kettlebell circuits combine the two because as you do Kettlebell moves you not only tone and build lean muscle mass, you are also getting an effective cardio workout that benefits the heart and burns fat.
  8. Low Impact – A lot of cardio, such as aerobics and running are high impact on joints. But, Kettlebell training is low or no impact, therefore it saves the joints and opens the possibility for many to get a heart pumping workout who otherwise shy away from impact cardio.
  9. Increases Flexibility – Kettlebell training provides workouts that improve range of motion and flexibility that serves good health in everyday life and into the senior years.
  10. Never Get Bored With Diverse And Fun Workouts – Kettlebell moves and exercises are fun and unique. Various circuits can be created to change things up on a regular basis so you never get bored. A big difference from the boring walking or running on a treadmill or churning those exercise bike pedals for an hour.
  11. Many people get bored doing the same exact workout repeatedly even if it is done only two or three times a week. Kettlebell Training lets you overcome that monotony by providing a range of diverse and fun moves.

How To Get Started With Kettlebell Training 

Getting started with Kettlebells is easy with the many resources at hand. You can find various workouts online that will show you proper form and technique. You can also join a Kettlebell class in your area or local gym that will be led by a qualified instructor. There are also various Kettlebell training DVDs available to learn this unique form of cardio and weight training fitness.

No matter which route you take it is important to learn proper form or else you will be vulnerable to injury.

How are you using kettlebell training to reach your health and fitness goals?

 

 

The Kettlebell Buyers Guide

kettlebell buyers guideThe Kettlebell Buyers Guide

When I was first introduced to kettlebell training I wish there was a kettelbell buyers guide available to me! If you are shopping for a kettlebell (a giri or girya in Russian), you probably want to know what different types are available just like I was wanting to know. Can men and women and use the same kettlebell? And what weight should you get? If you have never used a kettlebell before, should you purchase a different type of product than someone who is familiar with the “cannonball with a handle”? And just how did this odd looking cardiovascular, strength and flexibility training device originate? You have questions, and we have all the answers in this definitive kettlebell buyers guide.

So below is my kettlebell buyers guide and I do hope it helps you get exactly the equipment that is right for you! Enjoy!

 What is a kettlebell and where did it come from?

Kettlebells date back to the 1700s in Russia. A large, round cast-iron or steal weight with a handle, kettlebells facilitate swinging and ballistic movements. They were not used for exercise originally. Rather, farmers used them to weigh crops. At markets and festivals were they sold their goods, these farmers enjoyed showing off the strength they had developed from constantly lifting these heavy weights.

The Soviet Army began using them as physical training and conditioning equipment in the 20th century, and sports competition began in Russia and Europe in the 1940s. Kettlebells became popular as a strength and cardio training device in the United States in the 1960s, and are now found in health and fitness clubs throughout the country .

What types of kettlebells can I choose from?

You will find some sand-filled kettlebells on the market and even a few filled with water, but generally they are made from either professional grade steel or standard grade cast-iron.

Cast-iron

When choosing cast-iron, the larger the bell size, the heavier the weight. The smaller the bell size, the lower the weight. There may be a slight difference in handle diameter and width as well. The handle will be thicker than on competition steel bells, and may not be best for people with small hands. Cast-iron kettlebells will almost always be less expensive.

Steel 

Competition bells, made of high-grade steel, are always the same size. They will vary in weight, but the size is uniform to guarantee a standard lifting technique. Competition steel kettlebells are always more expensive than cast-iron, since they must adhere to national and international competition specifications. The handles on steel kettlebells are thinner than their cast-iron counterparts, and are specially designed to prevent slipping.

Whether beginner or veteran weight trainer, what should I be looking for?

Beginning weight trainer

You should probably get started with a cast-iron kettlebell as a beginner. Because of their unique design and effect on your body, kettlebells are not for everyone. A cast-iron investment is less expenses, and if you find out you enjoy the intense, one-of-a-kind kettlebell training exercises and benefits, you can always step up to the more expensive, professionally constructed competition bells.

However, if you have the money to invest in competition grade kettlebells from the start it is highly recommended that you do so. The handles are thinner and easier to grasp, slip-free design is integrated, and the ball portion of the device is always the same size, regardless what weight bell you purchase.

Veteran weight trainer

You will probably want to get started immediately with competition steel kettlebells. As a veteran weight trainer, you understand the importance of form over function. Steel kettlebells allow for a perfect and consistent range of motion for each repetition. And when you get stronger and move up to a heavier weight, the uniform size and easy grip handle mean you will continue to practice perfect form. Proper form delivers quicker results and fewer injuries, whenever weight training is involved.

Should men and women use different sized weights, and what weight size is best for me?

Men and women should first choose bells according to the above criteria. As far as weight is concerned, women probably want to start off with an 8 kg or 10 kg bell (15 or 20 pound sizes are comparable in the US). Men should probably start with a 12 kg to 16 kilogram bell (roughly 25 to 35 pound US equivalent). Not sure what weight is right for you? Choose the lighter weight above, or find a local gymnasium or health club which uses kettlebells and get some hands-on experience.

What are some typical kettlebell weights?

Russian kettlebells are usually measured in weight by “poods”. 1 pood equals about 16 kilograms (around 35 pounds). In the United States, typical kettlebell weights will range from 10 to 80 or more pounds. This includes both cast-iron and steel competition bells.

In the United Kingdom and other non-US areas, you can expect to find bells beginning as light as 5 kilograms and as heavy as 32 or 36 kilograms. (Remember to always err on the side of caution, and choose the lighter bell when deciding between 2 different weight sizes.)

What exercises can I perform with my kettlebell?

The most common kettlebell exercises are swings, cleans, windmills, and snatches. Single arm swings and 2 arm rows are popular, as are the goblet squat, figure 8 and the Russian twist. There are plenty of videos and instructional e-books available online which walk you through performing each and every kettlebell exercise properly.

What physical benefits do kettlebells deliver?

Moving from the farmer’s fields to the Russian Red Army, kettlebells provide an intense total body workout. Because swinging motions are involved, your agility and balance are improved. Obviously lifting weights builds your strength, but your endurance is boosted as well. When done properly and in high repetitions, kettlebell exercises offer improved cardiovascular health and functioning. Your hips, glutes, hamstrings and waistline also benefit from this unique physical fitness tool.

Unlike the more common dumbbell which is also used for single arm weightlifting, kettlebells have a center of mass which moves far beyond your hand. This impacts your body in a greater manner than a dumbbell, involving more muscle groups. Known as an “unstable force” in weight training, this is the primary reason for the greater impact kettlebell training has on your body than standard free weights.

How much do kettlebells cost?

A quick search on Amazon shows that you can purchase a 5 pound kettlebell for around $5. Obviously, you have a shipping charge to consider as well. And that particular price is for a cast-iron bell with a one-piece cast. 25 pound cast-iron kettlebells will be anywhere between $20 and $30 usually, with a 55 pound kettlebell costing between $45 and $55.

Because of their painstaking production and competition level specifications, steel kettlebells are more expensive. 8 kg (15 to 20 pound) models can run as much as $40 online, with a 32 kg (70 pound) professional grade competition kettlebell setting you back $150 or more.

More points to consider

Kettlebells are extremely unique, in both design and exercise. Do not assume that just because you are physically fit that you can start off with a heavy weight. Swinging, snatching and jerking movements need to be perfected before you move up in weight.

You get what you pay for. Cast-iron kettlebells are definitely recommended if you are just getting started. Just remember that uneven bottoms, welded handles, a rough handle finish and sometimes minimal handle clearance can be negatives encountered with the cast-iron version of this product.

Has our Kettlebell Buyers Guide been helpful? We know it is not always easy to find kettlebells locally. The Internet provides a great place to comparison shop, you will always find exactly what you are looking for, and get delivery right to your front door.