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

The original “Dirty 30” workout comes from the CrossFit world.

It’s a “chipper” workout is where you link a series of exercises together, performing one after the other in succession (hence the name – you’re “chipping away” reps of a given exercise before you move on to the next.)

The idea is to:

• Push the metabolic conditioning element
• Burn a ton of calories
• Physically and mentally challenge yourself

All in one training session.

What could be better?!? 🙂

So check out this “dirty 30 – inspired” kettlebell workout, that you can do with just a single kettlebell and your own bodyweight, any time, any place:

–

the Kettlebell Dirty 30

For time:

• 30 KB snatches (15 reps per side) (men – 24k / women – 16k)
• 30 shoulder tap push ups (15 reps per side)
• 30 walking KB goblet lunges (15 reps per side)
• 30 pull ups OR 90 recline rows
• 30 one arm KB swings (men – 24k / women – 16k)
• 30 burpees
• 30 alternating KB suitcase reverse lunges (15 reps per side)
• 30 hanging leg raise OR 90 lying leg raises
• 30 close (diamond) push ups
• 30 tuck jumps

–

If you are ready to finally start getting serious results from your home KB workouts, STAY TUNED – registration for our 28 Day “Dirty 30’s” Kettlebell Challenge opens tomorrow!

– Forest and the FVT Team
KettlebellBasics.net