15 Min High-Intensity Power Training (HIPT) KB Workout

“High-Intensity Power Training” (HIPT) (though I haven’t called it by that exact name) has long been a staple of the kettlebell workouts I put together.

I firmly believe this training method has a lot to do with the results people get with my programs.

So I thought it was pretty interesting when I came across a recent study done at The Ohio State University.

For a 10 week period, they used High-Intensity Power Training (HIPT) … with subjects of both genders (23 men, 20 women), spanning all levels of aerobic fitness and body composition … and the final data results indicated that HIPT significantly improves V_ O2max and body composition in subjects of both genders across all levels of fitness.

(full study is linked below)

What I want to do today is give you a sample HIPT kettlebell workout, so that you can get a feel for what this training protocol is all about.

(In the study, they used barbell lifts such as the squat, the deadlift, the clean, the snatch, and the overhead press … one thing that makes MY training method unique is that we use KETTLEBELLS instead – so that you can get the same results, but without having to learn complicated olympic lifts, or invest thousands of dollars in equipment, etc)


15 Min High-Intensity Power Training (HIPT) KB Workout


5 pull ups OR 15 recline rows
15 push ups
30 kettlebell swings (53 pound KB – men / 35 pound KB – women)
4 pull ups OR 12 recline rows
12 push ups
25 kettlebell swings (53 pound KB – men / 35 pound KB – women)
3 pull ups OR 9 recline rows
9 push ups
20 kettlebell swings (53 pound KB – men / 35 pound KB – women)
2 pull ups OR 6 recline rows
6 push ups
15 kettlebell swings (53 pound KB – men / 35 pound KB – women)
1 pull up OR 3 recline rows
3 push ups
10 kettlebell swings (53 pound KB – men / 35 pound KB – women)


Kind of beautiful in its simplicity, isn’t it?

That’s what HIPT is all about.

That being said, a word of warning – you do NOT want to haphazardly toss together a program like this.

You need to have a specific, planned progression in place for best results.

(I actually wrote about that topic in another recent post, which you can check out HERE if you missed it)

If you want to:

– Lose belly fat
– Be mobile and strong enough to help with the activities you enjoy
– Improve your nutrition
– Get strength and conditioning results that show up in body transformation

I would encourage you to take a close look at our upcoming 42 Day Kettlebell Shred Challenge.

We use well-thought out, planned, progressive HIPT as a staple.

You’ll get detailed kettlebell-based workouts to follow each day.

You’ll get a nutrition plan that lays out exactly what you need to eat to get the results.

And you’ll get the accountability, feedback, and coaching – the piece that could be MISSING from your program now, that’s holding you back from getting the results you deserve.

Fill out the short application form at the link below:

42 Day KB Shred Challenge

And we’ll get back to you ASAP with all the details.

Give the sample workout I shared today a try if you want, and see how you do.

And look forward to hearing from you on our upcoming Challenge!

– Forest and the FVT Team

PS – Check out the full HIPT study HERE

Why “Muscle Confusion” is bogus, and what to do instead

Have you ever heard of “Muscle Confusion”?

The term gets thrown around by a lot of trainers and fitness enthusiasts as kind of a way to encourage “mixing up” your workout routine.

But I’m here to tell you – it’s bogus 🙂

Because your muscles don’t get “confused”.

In fact, they respond pretty predictably to exercise.



The idea is that you need to constantly “switch up” your workouts, and keep your body guessing, to see progress.

There is *some* truth to this – but, the problem is, people don’t end up staying with a particular exercise for enough time to really master it.

It would be like trying to learn how to surf one day, then mountain bike the next.

Sure, you’d “mix it up” – but you wouldn’t have enough time to get good at anything.

Do this every day, and you kind of end up spinning your wheels, and never really getting anywhere …



So, what do we do?

Follow a specific plan that focuses on repeatedly training specific muscle groups, and works towards a specific goal.

Now, don’t get me wrong. This does NOT mean you don’t consistently CHALLENGE yourself.

You gradually increase reps, intensity, and resistance.

But you do this in a specific and progressive way, for a period of time – so that you can truly get better and meet your goals, once and for all.

Our upcoming 42 Day Kettlebell Shred Challenge is the perfect example.



Here’s an example of what I’m talking about. This is the “finisher” portion of a workout, from three weeks of programming, in 42 day kettlebell Challenge we are doing right now:


(week 1 progression)

Perform three rounds of the circuit below, moving quickly from one exercise to the next and resting as little as possible:

– One hand KB swing – 8 reps per side
– 10 walking goblet lunges (per leg)
– 6 plank-to-push up EACH SIDE


(week 2 progression)

Perform three rounds of the circuit below, moving quickly from one exercise to the next and resting as little as possible:

– One hand KB swing – 9 reps per side
– 11 walking goblet lunges (per leg)
– 7 plank-to-push up EACH SIDE


(week 3 progression)

Perform three rounds of the circuit below, moving quickly from one exercise to the next and resting as little as possible:

– One hand KB swing – 10 reps per side
– 12 walking goblet lunges (per leg)
– 8 plank-to-push up EACH SIDE



Nothing crazy here.

But it’s following a sound, planned, specific progression each week.

THEN in week four – AFTER you’ve had time to work each move, and get better for a few weeks – we totally change up the exercises and workout entirely.

So be honest, if you are truly committed to getting results:

Are YOU consistently progressing yourself like this, and moving towards a goal?

Or are you just picking, as Pavel would say, “random acts of variety” for your daily workouts, and crossing your fingers, hoping you’ll get better?

If you want a specific plan to get you where you want to go (plus the accountability and support and feedback that could be the other missing piece that’s keeping you from hitting your goals), I invite you to apply for our upcoming 42 Day Kettlebell Shred Challenge:

42 Day KB Shred

Hope this article has helped you think long and hard about your current workout program, and what you can do to get better!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor

I am opening up 20 spots in a “new-and-improved” version of my Elite Distance KB Coaching program

Here we are, the morning after Christmas.

Ours was great.

How about you?

Our little girls (they are 2 and 4) were SO excited.

We are starting to form different family traditions and things too, and that is so much fun.

But to be honest, at the same time, I am kind of relieved that it’s over, lol.

I am looking forward to getting back into a more regular routine in different areas of life.

This week is a great time for both reflecting on the previous year, as well as planning for the coming one.

I am personally cranking DOWN on my fitness, starting NOW.

I always keep things under control no matter what, BUT I have some definite room to tighten up on the diet.

If you want to do the same, I have a great opportunity for you:

I am opening up 20 spots in a “new-and-improved” version of my Elite Distance KB Coaching program.

In this program, I work with you ONE ON ONE to get you the best results you’ve EVER gotten … in the shortest amount of time.

We map out EVERYTHING … your specific weekly / monthly workout schedule, your exact nutrition plan … to ENSURE success.

AND, you’ll be held accountable to taking action consistently and staying on your plan, because you’ll have to check in with me daily when you complete your workouts, and give me specifics on the progress you’re making.

ALSO – I have figured out a way to streamline things a bit, so that the cost is a bit more accessible for more people (works out to $100-$150/month, depending on exact option you end up going with)

BUT … because this is very hands-on and time-intensive, I can only work with up to 10 people in this program at any given time.

This is only going to be for a handful of people, who have specific goals, and who are dedicated and ready to take massive action, right away.

As soon as these spots fill, the program will be closed down again for at least the spring.

SO … if this all sounds good, and like something you might be interested in … fill out the short interest form below:


Leave me 1) your contact info and 2) why you want to participate in the program, and why you think it would be a good fit.

I’ll review the info and get back to you ASAP.

I can give more details if needed on how it all works, answer any questions you might have, and we can get things going if all sounds good.

Look forward to hearing from you!

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer

Kettlebell Boot Camp Workout + “Fit Pros Week” @ FVT

We are just a couple of weeks away from the start of what is the busiest time of the year in fitness.

The Holiday season will be over, and everyone will be ready to get back on track, and into their regular routine.

So for the next few days, we are going to focus on content and training materials for fitness professionals.

(Don’t worry – we’ll have useful content for non-fit pro, hardcore kettlebell fans too!)

I’ll be hooking you up with sample kettlebell boot camp workouts, like the one today, from my CORE Kettlebell 2.0 System …

… as well as professional development resources for trainers and coaches, like my Strength Coach Business course …

… and possibly even info on how to package up your fitness knowledge, and take it online (like my 30 Day Product Creation Challenge).

Let’s start with today’s Kettlebell Boot Camp Workout:


Kettlebell Boot Camp Workout
CORE Kettlebell System 2.0

(warm up)

Do the following circuits twice, no rest between circuits. Each exercise
should be done for 30 seconds:

– Easy shuttle run
– Slow bear crawl
– Ring rows
– Jump squats

(main workout)

Complete 3 rounds of all moves, work 1 minute at each station. Allow 20 seconds to transition between stations, rest 1 minute between rounds:

– KB Goblet squat
– KB swing
– Burpee Broad Jump
– KB 1 arm press (30 secs per side)
– High knees


Do the following circuit as many times as possible in 4 minutes, resting only when needed:

– 5 inchworms
– 12 1 arm KB rows per side
– 5 spiderman climbers per side


Trainers and coaches – plug this workout in, and use it with your clients for better results and more referrals.

Hardcore kettlebell fans – do it yourself, it’s a real challenge!

Get the complete CORE Kettlebell System 2.0 here

And stay tuned for more great content to come during “Fit Pros Week” at FVT!

– Forest Vance
Master of Science, Human Movement
Owner and President, FVT Boot Camp and Personal Training
Owner and President, FVT Worldwide