Kettlebell Workout Routines

 

kettlebell workout routines

A lot of fitness programs today are completed at either a steady rate, or in order to raise your heart rate, they are completed in short to moderate interval bursts of high intensity exercise.

The reason they are named intervals is because they are completed in all kinds of varying intervals, lengths and intensities.

This will vary depending on the type of program that you are working with.

Interval training is possible when doing kettlebell workout routines because it will not only raise your heartrate, but your cardio fitness and overall body training as well.

A lot of people think that you only use a kettlebell to exercise if you are just into weight lifting but it really isn’t.

By completing kettlebell workout routines using interval training, this will teach your heart and your muscles to respond under intensity, improve your endurance and also giving you a more improved workout.

Your metabolism will be boosted which will give you an ‘all day burn,’ your lung capacity will be improved and the amount of calories you burn off will be increased. (1)

One form of interval training is called tabata.

This is where you will work out as hard as you possibly can for a period of 4 minutes.

For example what you may do it complete your favourite exercise for 20 seconds, rest for 10 seconds and then complete this 8 more times.

By doing this you will develop your aerobic and anaerobic function within a shorter period of time than if you were to complete a regular fitness program.

But if you use a kettlebell workout routines for interval training this is something completely different.

In one fitness session you are completing both a cardiovascular workout and also strength training, not simply running faster for short bursts of time.

In order to keep your exercise regime with the kettlebell fun and interesting you can complete a number of different exercises with or without it.

One thing that should always be remembered is the more tired you get from working out, or the quicker the pace of your fitness routine, the more likely it is that you will injure yourself.

Always make sure you are aware of when to stop your interval training to avoid such injuries.

Your lower back is at the biggest risk as your form deteriorates so just do the best you can to achieve your goals without putting your body at risk.

(1) American College of Sports medicine: For an All-Day Metabolism Boost, Try Interval Training
http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/for-all-day-metabolism-boost-try-interval-training

RESOURCES:

MyMadMethods: Body weight and Kettlebell Interval Workout
http://www.mymadmethods.com/training/exercise-of-the-day/item/bodyweight-kettlebell-interval-workout-45-15

Mercola: Women Hoist Kettlebells for Strength and Shapeliness
http://fitness.mercola.com/sites/fitness/archive/2012/12/07/kettlebell-workout.aspx

FitnessBlender: Kettlebell HIIT Workout

http://www.fitnessblender.com/v/workout-detail/Kettlebell-HIIT-Workout-HIIT-Kettlebell-Training/ab/

MayoClinic: Rev Up Your Workout with Interval Training
http://www.mayoclinic.org/healthy-living/fitness/in-depth/interval-training/art-20044588

Shape: 10 new fat-blasting tabata workout
http://www.shape.com/fitness/cardio/10-new-fat-blasting-tabata-workouts

Active: What is Tabata Training
http://www.active.com/fitness/articles/what-is-tabata-training

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