Kettlebell HIIT Total Body Workout

Total Body HIIT in 5, 10 or !5 minutes based on your time & fitness level.

Are you ready for a High Intensity Kettlebell Fitness Workout? To do these exercises you can use a kettlebell, dumbbell, or body weight.

Instructions: Each round can be done in 5 minutes for those days you are short on time. Depending on your fitness level can repeat for 2 or 3 rounds. Each exercise per side is done for 30 seconds for a total of one minute with a 15 second rest. You can time yourself with a Fit Bit, GymBoss or what every is handy. Note: You can increase or decrease your work to rest ratio depending on how much time you have to train & your fitness level.

Exercises:
1. Bottoms Up- 30 seconds each side = 1 minute with 15 second rest
2. Pass Around, Figure 8 – 1 minute with 15 second rest
3. High Pull -– 30 seconds each side = 1 minute with 15 second rest
4.Low Windmill -1 Minute with a 15 second rest to repeat in 1 to 3 more rounds based on fitness level & time available to train.

Advantage of using Kettlebells: Gravity Exercise are kettlebell exercises by nature are resistance exercises that work against gravity with their cast iron cannon shape kettlebell with the handle attached to the top of the weight. A well-designed kettlebell program is essential.

Why? To correctly learn the fundamental moves, you use every day to push, pull, squat, bend, lunge, rotate & turn controlled by how you breathe. Once the fundamentals of movement are grooved in intensities, loads, and progressions can bolster a physical defense against osteoporosis & other muscular Skeletal conditions.

High Intensity Interval Training (HIIT) is a form of "cardio" training, the bouts are done in intervals, with high intensity during the active bouts and an active recovery during the rest bouts because once your heart rate is up it is too hard on your heart to suddenly stop. HIIT burns a lot of fat burning calories in a short period of time. When performing a HIIT interval, usually aim to achieve a max heart rate of 80% — (220-your age) x0.8.v.

The dynamics of the kettlebell reinforces uniform development of muscles, strengthen connective tissues & bones. Injuries are reduced when the body mechanics and postural alignment are not in flexion or extension when exercising. Breathing correctly is an important part of this to control the movement pattern & reduce potential for injuries. Kettlebell are growing in popularity because they dynamically work the entire body with functional movements for strength and conditioning as well as movement, coordination & balance. Kettlebell exercise techniques utilize angular forces and movements that works with the body’s natural mechanics.

An extra bonus for doing the kettlebell swing as Pavel Tsatsouline of Strong First states “increases the number of fast twitch fibers that usually decrease with age leading to falls.” Kettlebell exercises also lend themselves to be restorative and therapeutic; making them an excellent choice for rehab therapy clinicians looking to add an effective, dynamic, and fun option to their repertoire. There have been many claims since the early 2000s on the rehabilitative and human performance benefits of kettlebell exercise.
Mastery Coach Kettlebell Lady Leanne here to answer your questions.