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

#

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+)

#

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

HIIT is one of the best ways to burn a lot of calories in a short amount of time, and even crank up your metabolism post-workout too.

But, HIIT after 40 can be really hard on the knees, joints, and hips. And it can take you a lot longer to recover from an intense workout as you get in a little more advanced in age, too.

So what is the best “cardio” for those 40 and older? Here is the winning formula:

— Keep it short (10 minutes or less)
— Use movements VS just exercise (example: Hip Extensions or Step-ups VS a treadmill)
— Use Total Body sequences – the more muscles that are used, the more calories you burn
— Use strategic “active” recovery exercises within the sequence 
— Use low to no-impact exercises to allow optimal recovery so your body burns fat easier after you’re done
— Use a variety of tempos to hit different muscle fibers
— For even faster results, you can “plug in” this joint-friendly HIIT at the end of your favorite exercise routine. This digs deep into your fat stores and helps you overcome trouble spots, plateaus, and my favorite… allow more wiggle room in your diet. 😉

Now I want you to check out a workout designed around these principles:

“Metabolic Quartet” – in the style of the Cardio Afterburn joint-friendly HIIT program

Do the following circuit 3 times, resting as shown:

— Triple Stop Pushups (40 secs), rest 20 secs (modify by doing with hands elevated or from the knees if needed)
— KB Swings (40 secs), rest 20 secs (recommended weight = 12-16k women / 20-24k men)
— Skater Hops (40 secs), rest 20 secs (can take out actual jump if lower impact is desired and simply do side-to-side steps while staying low)
— Plank Hold (40 secs), rest 20 secs

And for 40+ workouts like this one, check out the full program at the link below:

=> new “joint-friendly” HIIT

Here’s to harnessing the power of HIIT in a joint-friendly way! –

– Forest Vance
KettlebellBasic.net

Did you ever see the movie 300?

Gerard Butler and the rest of the cast were RIPPED.

One of the workouts – written by Mark Twight, their trainer – circled around the internet and gained some popularity after the move came out.

It’s a 300 rep, fast-paced, metabolic-conditioning style session that includes both barbell work and some bodyweight / gymnastics moves.

I think it actually played a role in popularizing this style of training, around 10 or 12 years ago.

And it’s a LOT of fun!

If YOU want to get ripped like the cast of 300, this “300” 42 day kettlebell Challenge is going to be right up your alley: http://bit.ly/300kbchallenge2020

These will be performance-based workouts (like the original 300 session) …

but with a “kettlebell twist” … where you’ll be able to measure your progress and actually quantify yourself getting stronger and better ..

.. and as a result, you’ll lose fat, gain lean muscle, and get into amazing shape!

Check out this sample workout from the program:

–

“300” Spartan Kettlebell Workout – http://bit.ly/300kbchallenge2020

10 Kettlebell Jump Squats (16k women/24k men)
10/total Spiderman Push-ups
5 Kettlebell Tactical Lunge right (16k women/20k men)
5 Kettlebell Tactical Lunge left (16k women/20k men)
10 1-arm kettlebell Swing right (16k women/24k men)
10 1-arm kettlebell Swing left (16k women/24k men)
10/Total Kettlebell Plank Drag Throughs (16k women/20k men)

Complete 5 rounds for time

–

ALSO

For a VERY limited time (this week ONLY), I am including my Bodyweight Beast Building program FREE when you purchase my “300” KB Challenge: http://bit.ly/300kbchallenge2020

Because I want to help you unleash your inner warrior and get a ripped Spartan body, in just 42 days… AND learn how to get strong, shredded, and into the best shape of your life using bodyweight training.

But this special is good for THIS WEEK ONLY. Then both programs go back to regular price.

Save over 80% and get the deal now at the link below: http://bit.ly/300kbchallenge2020

The “300” Kettlebell Challenge – free sample workout: http://bit.ly/300kbchallenge2020

Check out this free sample workout from my new “300” KB Challenge, and grab the full program at the link below: http://bit.ly/300kbchallenge2020

You’ll unleash your inner warrior and get a ripped Spartan body, in just 42 days!

#

“300” Kettlebell Challenge – free sample workout

• 5 1-arm kettlebell Clean and Squat right (12k women/20k men)
• 5 1-arm kettlebell Clean and Squat left (12k women/20k men)
• 5 Bottoms Up Kettlebell press right (8k women/12k men)
• 5 Bottoms Up Kettlebell press left (8k women/12k men)
• 10/ea Side stepping Kettlebell Swing (20 swings total) (16k Women/24k)
• 10/total Plank to push-ups (up, up, down, down =1 rep. Make sure to even out which hand leads)
• 5 1-arm kettlebell racked rear lunges right (12k women/20k men)
• 5 1-arm kettlebell racked rear lunges left (12k women/20k men)

Complete 5 rounds for time

#

Grab the full “300” Kettlebell Challenge program at this link: http://bit.ly/300kbchallenge2020

-Forest Vance
KettlebellBasics.net