KETTLEBELL HIIT : LOSE WEIGHT WITH THE KETTLEBELL

The kettlebell for HIIT?

HIIT kettlebell is a type of high intensitykettlebell training that can be used for an athlete’s physical preparation or for weight loss. Its specificity is to mix a very intense cardio work with bodybuilding exercises. The most popular style of HIIT kettlebell is the Tabata kettlebell: 8 sets of 20 seconds of effort then 10 seconds of recovery.

 

What is the HIIT kettlebell?

HIIT, for High Intensity Interval Training, is a method used in fitness and bodybuilding to condition your metabolism and improve your physical condition. This method is based on the  fractional training model, which alternates phases of high-intensity work with short rest periods.

Examples include  Tabata : 20 seconds of effort followed by 10 seconds of rest, repeated 8 times (8×20/10); or 10×30/30 for running in particular (10 sets of 30 seconds of sprint followed by 30 seconds of rest at a slow pace).

The HIIT kettlebell is an intense effort that is performed at maximum intensity. The objective is not to work on aerobic endurance (long cardio effort at low intensity) but on the contrary to raise the heart rate and develop the respiratory capacity of the body (anaerobic system). Ideal for mixing weight training and cardio!

Very intensive, the HIIT kettlebell is nevertheless technically simple to perform because the effort times and recovery times are predefined. This means there’s  no intensity to manage, since it’s maximum throughout the exercise. So you can give it your all during the work period and rest afterwards, without worrying about how to handle the effort.

HIIT is a fitness method similar to the wod (metcon) in CrossFit because it is an intense and rapid effort that increases the heart rate and therefore promotes cardiovascular development, but it differs in the arrangement of effort times. However, a CrossFit or cross-training program is just as effective for slimming down, losing weight or developing general fitness and physical capacity. The choice is yours !

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What are the benefits of the HIIT kettlebell?

The benefits of HIIT kettlebell on  fitness are numerous :

  • It significantly improves  VO2max (respiratory capacity)
  • It develops  work capacity, i.e. the ability to maintain an intense effort over a certain period of time and the ability to recover from increasingly intense workouts (improves cardio and endurance).
  • It improves strength endurance (muscular endurance)
  • Maintains   strength and  muscle mass

HIIT also provides very positive effects on the metabolism:

  • It increases metabolism  (exercise): energy consumption rises (more calories are consumed), so more fat is burned and better body composition is achieved.
  • Appearance of  EPOC (Excess Post-exercise Oxygen Consumption): corresponds to the additional quantity of oxygen used by the body to recover after physical exercise (we continue to burn calories after training, i.e. we increase our basic metabolism).

To summarize, HIIT kettlebell combines very interesting effects on physical performance with direct benefits on health and body aesthetics: better cardiovascular capacity, optimal metabolic functioning, weight loss, muscle maintenance, etc.

 

HIIT kettlebell Tabata session

HIIT is an intense physical effort and requires a thorough warm-up before each session : joint, muscular and cardiovascular. Indeed, warming up the muscle, joints and cardio system is essential to optimize your effort time by reaching a high intensity from the first repetitions, with a reduced risk of injury.

The goal of HIIT is to work at high intensity with short recovery periods. To be able to maintain a high intensity and maximum heart rate, the effort intervals must be short and the total duration of the session must be short.

Perhaps the most popular HIIT format is Tabata. It consists of 8 series of 20 seconds of intense effort and 10 seconds of rest (8×20/10). The work intervals are therefore 20 seconds long, and the total duration of the exercise is 4 minutes. A typical HIIT kettlebell Tabata session consists of 4 rounds of 4 minutes, each spaced with a minute rest. The total duration of the session is therefore 20 minutes.

These intensive workouts are quite taxing on the body. To allow for proper recovery between sessions, you should not exceed two to three HIIT kettlebell Tabata sessions per week. In addition to lower intensity cardio or strength training sessions, this will be more than enough to sweat, lose weight and develop your physical abilities.

In HIIT kettlebell, you won’t be doing burpees, jump rope, sprints, elliptical, rowing machine or treadmill… This is 100% kettlebell training !

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Example of a complete HIIT kettlebell Tabata session :

The session is made up of a series of exercises designed to work all muscle groups for greater energy expenditure : functional movements of the upper body and lower limbs. Each exercise will be performed for 8 consecutive sets, for a total of 4 minutes per exercise.

The movements are relatively simple technically in order to focus on intensity and speed of execution. Adapt the weight of the kettlebell for each exercise, don’t start too high !

Tabata 1 :

8×20/10 Kettlebell Semi Goblet Squat Jump

1min rest

Tabata 2 :

8×20/10 Kettlebell lunges (alternate left leg1st set, right leg2nd set, etc.)

1min rest

Tabata 3 :

8×20/10 Kettlebell Push Press (hold the kettlebell with both hands by the sides of the handle)

1min rest

Tabata 4 :

8×20/10 Kettlebell Swing

 

You now have a model for your own HIIT kettlebell sessions ! Remember to space out your high-intensity workouts with at least 2 days’ rest for optimum recovery.

 

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