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

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