A fast-paced kettlebell high intensity interval training workout. Kettlebells are an awesome way to work your entire body. They also have a special sort of way of making you feel like one very tough girl. Take your kettlebell in hand so we can head outside! Or really anywhere you have space.
Kettlebell HIIT & Recovery Workout
This workout is going to be tough! It will definitely send your heart rate soaring. As you rest between the high intensity intervals you will use your breathing to to aid in your recovery. The benefit is that you will be ready to give your all when you are ready to hit the next round of swings. When we are rested and recovered we can give it our all. That’s the goal during those high intensity rounds.
Some guidance on how to breathe for recovery. Inhale deeply through the nose (4 counts), hold for one count, and then a full and deep exhalation. As you get comfortable – you can progressively lengthen the inhalation. The more often you engage in this practice the better you will become. It will improve as an effective method of relaxation for you.
Benefits of Kettlebell Swings
Kettlebell swings are amazing for a whole variety of reasons:
- Burn A lot of Calories
- Strengthen the Posterior Chain & Core Muscles
- Tone and Definite the Upper Back/Shoulder Muscles
- Provides Cardio Conditioning
- Burn Fat
Below is a quick exercise demo of how to perform a kettlebell swing. Watch closely since this exercise can be a little more tricky than you think!
- Place the kettlebell in front of your body. Perform a proper deadlift sequence, keeping the back flat. Grab the bell and lean back into your heels. Football hike the bell back between your legs.
- Thrust the hips through the forearms to propel the bell upwards.
- Drive into a full and complete extension, forming a straight line from the heel to the crown of the head.
- Forcefully exhale as you tighten the abs and pull the armpits down to keep the bell from flying above the chest.
- For a brief moment you should feel like the bell becomes weightless. Relax the arms, keep your grip easy and allow the bell to fall.
- Think: Stay tall as the bell falls.
- Be patient and wait for the forearms to touch the body before diving into a hip hinge (aka position #2).
- It’s NOT a squat. Think about pushing your butt back. Commit the torso fully forward in order to press the forearms up into the groin.
- The three things you have to be are violent at the bottom, organized in the spine, and relaxed in the arms.
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OTHER HIIT WORKOUTS:
This kettlebell (affiliate link) is a fantastic investment if you would like to own one yourself! I am always surprised at how much I use mine.
How About You?
- Ever tried using kettlebell?
- Love or hate kettlebell swings?