Quick one today — just dropping some ideas for your KB off days.
These are what I call “500 Calorie Engine Builders” — conditioning sessions designed to burn an extra 500 calories on the days you’re not swinging a kettlebell.
Two categories depending on how your body feels that day. Grinding and beat up? Go green. Got gas in the tank? Go red.
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**The full Engine Builders guide — all 33+ workouts with detailed protocols — is yours FREE when you join the 500 KB challenge – get it HERE
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7 “kettlebell off-day” workouts (HIIT + LSD)
GREEN – LSD (Low Intensity, Steady State)
- Weighted ruck — 20–30 lb pack, 30–45 min, moderate pace. Flat or hilly terrain both work.
- Recovery jog — 20–30 min, slow enough that you could hold a full conversation. No watch, no pace target.
- Incline treadmill walk — 30–45 min, 8–12% incline. Slow and steady wins here.
RED – HIIT (High Intensity Intervals)
- Hill sprints — sprint hard to the top, walk down for recovery. 6–10 reps. Grade should be steep enough that it hurts.
- Assault bike sprints — 20 sec max effort / 40 sec easy pedal. 10–15 rounds. Arms and legs both driving on the hard intervals.
- Sprint / walk alternates — sprint 20–30 sec all out, walk 90 sec. 8–10 rounds. Flat ground or track.
- Fast run + KB swings — run 200–400m at 80% effort, then 20 KB swings immediately. Rest 2 min. 5–6 rounds.
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These Engine Builders are one of the three pillars inside my Kettlebell 500 Protocol — my 28-day fat loss challenge built around:
— 3–4 KB workouts/week burning ~500 cal per session
— The 500 Cut nutrition method (which we’ll be going over in more detail on the offical kick-off call, today at 12 noon CST
— Active off-day Engine Builders just like these
The full Engine Builders guide — all 33+ workouts with detailed protocols — is yours FREE when you join the challenge.
–>> Grab your spot + get the full guide FREE here
Talk soon,
Forest
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