This post details a great new kettlebell cardio workout for you … but first, three reasons why I hate traditional, long/slow cardio, and why workouts like this one are superior for fat loss and super-human conditioning:

1) LSD cardio is mind-numbing

Doing 45 minutes of low-to-medium intensity cardio on a stationary bike or treadmill is seriously boring.  That’s why I was excited when I found out that LSD (long-slow-distance cardio) is not the best way to lose fat …

2) It’s unfavorable for “positive” changes in body composition

Perfectly evidenced by the pic above … high-intensity, interval-based cardio is the type of training the individual on the right does on a regular basis … low-intensity, sustained effort training is the type the individual on the left does for his sport.  Which physique would you rather have?  I rest my case 🙂

3) Humans aren’t designed to work this way

To quote Mark Sission of the Primal Blueprint:

Humans were just not designed to work for extended periods of time at 80-90% VO2max. Our evolutionary blueprint, the last draft of which was completed well over 10,000 years ago, set us up as great slow-movers and occasional fast sprinters.

(To read the rest of this article, click here)

So … based on these three reasons to avoid LSD cardio like the plague … here’s a smoker of a cardio kettlebell workout for ‘ya – enjoy!

Video Recap

Kettlebell Cardio “Build Up” Workout

• Lunge
• Push Press
• Pull Up/Row
• Plank
• Swing

1st round :20 on/ :10 off … 2nd round :30 on / :10 off … 3rd round :40 on/ :10 off … 5 rounds total, up to :60 on/ :10 off

Enjoy the workout, and keep training hard.  And remember – as you approach the fourth and fifth rounds of the session – buck up.  Hard workouts are part of getting the results you desire.  And pain is simply weakness leaving the body.

Forest Vance, RKC II

PS – AWESOME kettlebell cardio program – with complete workouts like this one, organized into a complete plan – coming for you very soon.  Make sure to sign up for my weekly kettlebell email newsletter to get news of its first release!  To do so now, just drop your name and best email into the box at the upper right of the page.