Kettlebell Interval Workouts

Kettlebells are those small round iron weights with a round handle at the top. Originally used by Russian farmers to weigh their crops, today they are trending across the Western World for fitness, muscle development and calorie burn.

Most cardiovascular fitness programs are done at either a steady rate or with short to moderate bursts of high intensity exercise to raise your heart rate. These bursts are called intervals because they are done at varying intervals, lengths and intensities, depending upon the program you’re using.

Because working out with a kettlebell is more than just weight lifting, but also incorporates raising your heart rate, cardiovascular fitness and overall body training, you can do interval training with the kettlebell.

Intervals will train your muscles and heart to respond under intensity, improve your endurance and give you a better overall workout. You will burn more calories, improve your lung capacity, reduce your boredom with your fitness program and boost your metabolism for an all day burn. (1)

Tabata training is another form of interval training in which you workout for as hard as you can over 4 minutes. Essentially you do whatever exercise you want for 20 seconds, rest for 10 and repeat for 8 repetitions. This type of activity will improve both your aerobic and anaerobic function in a shorter period of time than regular fitness programs.

With the kettlebell the interval training takes on a whole new meaning. Instead of running faster, peddling the bike or moving the elliptical trainer more quickly for bursts of time, you are incorporating both strength training and cardiovascular work together, in one session.

Your interval training with a kettlebell can be done by combining any number of exercises with and without the kettlebell to add more interest. The important piece to remember as you are running through your fitness routine even more quickly, is to keep the right form or risk injury. The potential for losing your form as you become fatigued is greater and this also increases your risk of injury.

Unfortunately, the lower back is at the greatest risk for injury as your form deteriorates. So, it is important to be aware of how fatigued you are getting and whether it’s time to stop the interval training and pick it up again in two days. The goals should be to do the best you can do on the days you are doing it without losing form and hurting yourself.

References:

(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

GB Personal Training: Top 5 Kettlebell Exercises for Interval Training

http://www.gbpersonaltraining.com/top-5-kettlebell-exercises-for-interval-training/

Early to Rise: How to do interval Training with Kettlebells

http://www.earlytorise.com/kettlebell-exercises/