Got three new KB/BW Tabata Workouts for you to try!
But first, quick reminder on Kettlebell Challenge Workouts 2.0 – dime sale ends at midnight tonight:
The Tabata protocol is based on one of the pioneer and most frequently cited studies done on HIIT cardio training. (I’ll link it up at the bottom of this article.)
Tabata Intervals look like:
20 seconds of all-out effort, 10 seconds of rest, repeat eight times.
It’s super popular these days, but often done wrong.
If you want to get the results subjects in the original study did, you have to make sure:
— The 20 second “on” / work periods are INTENSE – in the study, they were done at 170% VO2 MAX (!). To describe the intensity levels, the researchers used the word “exhaustive” 🙂
— You have to pick the right exercises to get the job done. They have to be total-body type moves where you can really work.
Here are three 3 KB / BW Tabata Workouts to try:
1 – One Hand Kettlebell Swings – Swing a kettlebell for 20 seconds on your right side. Rest for 10 seconds. Repeat on the left side. Repeat for a total of 4 rounds on each side, 8 rounds total.
2 – Kettlebell Squat-to-Press – Perform kettlebell squat-to-presses for 20 seconds on your right side. Rest for 10 seconds. Repeat on the left side. Repeat for a total of 4 rounds on each side, 8 rounds total.
3 – Burpees – Do as many burpees as you can in 20 seconds. Rest for 10 seconds. Repeat for 8 rounds total.
Try one – or all three! – of these workouts.
They may seem simple, but trust me, they are brutal.
And maybe even better, help you get maximum results in minimum time!
If you liked these workouts, don’t forget to check out:
Here’s to your continued success –
– Forest Vance
PS – Check out the original Tabata Protocol study at the link below: