Hello kettlebell lovers! Today, we bring you a HIIT Kettlebell training which stands for High-Intensity Interval Training (not to be confused with high-intensity training). This means we’ll be doing some interval-style exercises: just two exercises alternating between the front and back sides.
Keeping it nice and simple, it will be 20 seconds of work followed by 20 seconds of rest, cycling through these exercises as we alternate back and forth.
Exercise #1: Fighter Sprawl (No Kettlebell)
From a standing position, bring your hips to the ground with a squat into a push-up position, then push your legs backward, then forwards, and stand back up.
Do this as fast as possible to engage your abdominal muscles, core, and glutes. For a beginner, you can do this slowly or elevate your arms using a bench. You can also walk your feet back and walk them forward instead of pushing them in a small jump.
Exercise #2: Kettlebell Swing
Incorporate a round of five to ten kettlebell swings after Exercise #1, trying to perform them as explosive as possible.
After this exercise, you should rest for 20 seconds. Do a round of 10 of each exercise, rest for a bit, then hit it with another 10 rounds. Of course, you can scale it up or down depending on your conditioning. This should help you burn some extra calories and fat and improve your day’s workout routine!
Brett has over 13 years of professional experience and has delivered over 16,900 PT sessions. He has mainly dealt with general population clients, helping them to reach a diverse range of health, fitness and wellness goals. Since qualifying, Brett has completed many continued professional development courses including sports massage therapy and body composition expertise, all of which have improved his overall coaching abilities. On top of formal courses, as a weekly priority, Brett also sets aside time to study at least 4-5 hours per week.