Here is a killer KB Tabata “finisher” you can add to the end of your next workout for some extra cardio.
It’s not easy. In fact, it’s pretty darn tough.
BUT, the good news is that it only takes four minutes. You can do just about anything for four minutes! 😂
And, IF you apply the proper focus and intensity, you can get shockingly similar benefits of doing a full HOUR of moderate-intensity endurance training, in about 1/12th of the time (full study abstract linked below):
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“Brick House” 4-minute KB Tabata Finisher
- Set your timer for 20 seconds of work / 10 seconds of rest
- On the first 20 second work interval, do as many two hand KB swings as you can (recommended weight = 24-32k for men / 16-24k for women)
- Rest for 10 seconds
- On the second 20 second work interval, do as many burpees as you can
- Rest for 10 seconds
- Repeat three more times for a total of four sets each of both swings and burpees
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If you are ready to get better results in less time, my 28-day Kettlebell Tabata Challenge officially opens for registration tomorrow. I’ll work with you personally over the next month to help you lose fat and gain lean muscle, without getting injured in the process. Keep an eye on your email inbox for details.
-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net