One of the great things about kettlebells is that you can jack your heart rate up FAST…

…burn a TON of calories in a short amount of time (like in the study linked at the bottom of this article – participants burned 20.2 calories per minute, the equivlent of running at a 6-minute mile pace!)…

…and you can do it in a LOW IMPACT way, without a lot of the running and jumping moves you find in a lot of the HIIT workouts these days.

Try this LOW IMPACT kettlebell HIIT workout, pulled from week 1 of our 28-day KB EMOM Challenge:

*if you want to join the Challenge, I am going to make a special exception and extend the sign up period through tonight at midnight. Due to the Holiday weekend, we are hearing from multiple folks who were off their computers or phones over the weekend and are just learning of the Challenge today. But this is a one-time extension, and that will be it. Details and grab your spot now at the link below:

=> 28-day KB EMOM Challenge 2.0

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EMOM = At the top of each minute you will complete the reps listed. Whatever time is left in the minute is your rest and transition time.

Complete each exercise 1 time before resting 1 minute and repeating.

1 – KB Goblet Bulgarian Split Squat – 5/ea (Women: 12k+, Men: 20k+) Modify with Goblet Split Squat if you do not have a box.
2 – 1-Arm KB Overhead Press – 5/ea (Women: 12k+, Men: 20k+)
3 – KB Clean to Rear Lunge – 6/ea (Women: 12k+, Men: 20k+)
4 – Negative Pull-ups, 4 count lower – 5/ea OR Negative Recline Rows, 5 count lower – 10 OR Negative 1-Arm KB Row, 5 count lower – 8/ea

FINISHER – Time + Reps. At the top of each minute, perform the timed exercise, finish the minute with the repped exercise. Your rest is whatever time is left in the minute. Complete 3 rounds of each superset. Rest 1 minute before moving to the next superset.

Superset 1 – Hollow Hold – 30 seconds + Plank Jacks – 20
Superset 2 – Squat Hold – 30 seconds + KB Swings – 15 (Women:16k+, Men: 24k+)

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If you want to see a full video demo of this workout, I actually put it up on the KB Basics FB page, feel free to pop over there and check it out.

And if you want to join the Challenge, I am going to make a special exception and extend the sign up period through tonight at midnight. Due to the Holiday weekend, we are hearing from multiple folks who were off their computers or phones over the weekend and are just learning of the Challenge today. But this is a one-time extension, and that will be it. Details and grab your spot now at the link below:

=> 28-day KB EMOM Challenge 2.0

To your continued success –

Forest and the FVT Team

PS – Link to the kettlebell study referenced in today’s article: https://www.prnewswire.com/news-releases/american-council-on-exercise-ace-study-reveals-kettlebells-provide-powerful-workout-in-short-amount-of-time-83876187.html