HIIT Cardio Workouts Using Kettlebell Sets

HIIT Cardio Workouts and Kettlebell Sets work great together. We will divulge the benefits and uses of kettlebells in the fitness environment and also implement effective HIIT cardio workouts using Kettlebell sets.

Introduction to HIIT Cardio Workouts Using Kettlebell Sets

If you belong to any gym or health club, chances are you have overlooked the kettlebell rack that sits in the corner of the facility. You may have even wandered over to the rack at one point and picked up one of the kettlebells with no clue of what to do with them. Many fitness enthusiasts, bodybuilders, and lifters pass by these iron, handled bowling balls. Mostly because they don’t know how to use them and the sheer stigma of getting a workout in with a kettlebell set. Many also believe them to be useless or ineffective.

In some regards, they are correct in saying they can’t be used to pack on mass or grow massive amounts of muscle. While the previous is true, a Kettlebell set can, in fact, be used to gain strength and get a fantastic workout. Kettlebells offer gym goers a plethora of uses and can be inserted into any training program. They can be used in flexibility training, hypertrophy progression and even cardiovascular circuits.

The Benefits of Kettlebell Set Utilization

Kettlebells offer some amazing training benefits to those willing to test them out. They can be utilized by all fitness skill levels for a wide variety of goals. First and foremost, kettlebell training is extremely functional.

Training with movements utilizing kettlebells mirrors many of the movements we perform in our everyday life. Training with these functional fitness mechanics promotes overall better health by improving posture, balance, lower back issues and prevents any other minor ailments and tweaks that may come up along the way.

Pretty young woman holding a yellow kettlebell shoulder height with both hands

Kettlebell Sets Provide Functional Strength Movements

Kettlebells also provide functional strength movements that allow the individual to gain strength and power while working with kettlebells. On top of the strength aspect, the utilization of kettlebells can combine both the strength aptitude with interval cardiovascular benefits. Essentially, your performing cardio while building up strength by working out with kettlebells.

The reason behind this is that it takes the utilization of multiple muscles to perform kettlebell exercises. This causes the body to work harder to the point where it believes itself to be doing cardio. Combined with the kettlebell weight, strength is being built as the monotony of the reps are performed. Your killing two birds with one stone by simply using kettlebells.

Proper kettlebell training can feel like a full hour on the treadmill in under half of the time. This allows for kettlebell training with HIIT aspects for effective fat loss techniques. HIIT cardio workouts using Kettlebell sets is the perfect fat burning team. We will get to more about this later.

HIIT Cardio Workouts Using Kettlebell Sets

Kettlebell Sets Differ from Dumbells or Barbells

Continuing on with the benefits of using kettlebells: training with kettlebells feels completely different when compared to dumbbells or barbells. Barbells offer the weight being placed on both ends. They usually require both hands to be utilized and a vast amount of force is needed to move the barbell.

Dumbbells are more of the same. Except more stabilizer muscles are required for balance purposes and they are often used individually in both arms when lifting.

Kettlebells, on the other hand, have all of the weight positioned in the center, resulting in the recruitment of more stabilizer muscles on top of the addition of more range of motion when performing any exercise. When performing a Kettlebell Swing, the target muscle is worked through a wider range of motion due to the body having to adjust to the motion required to move the kettlebell. This offers results unattainable through barbell and dumbbell training.

Fat Loss and Flexibility with Kettlebell Sets

Some other fitness benefits of kettlebell training include fat loss and flexibility. When performing any motion utilizing the kettlebell, like the kettlebell swing motion, the muscles are being stretched a small degree to adjust to the motion. As the individual keeps performing the kettlebell swing, the muscles are getting stretched more and more. Thus it becomes used to the movement and becomes more flexible over time.

By performing kettlebell exercises at higher rep ranges, on top of flexibility, fat loss is being triggered significantly. At the end of the article, kettlebell training with HIIT is discussed. This can be implemented into any program to promote fat loss.

HIIT Cardio Workouts Using Kettlebell Sets


Kettlebell Sets Combine Strength Training With Cardiovascular Benefits

Finally, kettlebells offer a very quick and meaningful workout that can combine strength training with cardiovascular benefits. For those who practice time management, kettlebell training is the perfect way to build strength and burn fat at the same time. The HIIT cardio workouts using Kettlebell sets are usually very quick and effective in giving the individual the highest quality of results when practiced regularly.

Kettlebells give individuals an intelligent way to train. Along with the time management aspect of kettlebell training, they offer the individual the ability to workout within the comfort of their own home or office. This saves even more time because individuals can perform the workout on their lunch break or right before they go to bed. All that is needed is a kettlebell. They are very compact and can be purchased individually. Using kettlebell training techniques makes the gym become an option rather than a necessity.

How Kettlebell Sets Can Be Used

Kettlebell training can be inserted into many fitness programs. HIIT cardio workouts using Kettlebell sets can be inserted into any fitness program. The effectiveness lies in what you do with them and how you do it. We will start with going over some of the best kettlebell exercises for the lower and upper body. Then we will get into a specific program aspect.

Lower Body (Quads, Calfs, Hamstrings, Glutes)

Kettlebell Goblet Squat – A very effective exercise for building the quads and hamstrings. It also teaches the squat form with the safety of a kettlebell.
Kettlebell Swing – A very fundamental exercise that strengthens your glutes and helps strengthen the lower back. This movement also teaches the hip hinge which is vital when performing deadlifts and squats.
Kettlebell Reverse Lunge / Forward Lunge – Exercise to promote full leg and hip strength.
Kettlebell Clean – Teaches the proper form of the power clean with the safety of a kettlebell.
Single-leg Kettlebell RDL – Promotes balance, stability and strengthens the hamstrings.
Kettlebell Calf Raises – Strengthens and sculpts the calf muscle.

Upper Body (Biceps, Triceps, Shoulders, Chest, Back)

Renegade Row – Exercise to build a huge chest, wide back and promote core strength.
Half-Kneeling Single Arm Overhead Press – Kneeling causes you to take a massive amount of pressure off of your shoulders and causes your stabilizer muscles to work harder.
Kettlebell Rack Walk – Builds massive traps and shoulders when done correctly.
Kettlebell Farmers Carry – One of the most underutilized exercises in fitness. Picking up two heavy kettlebells and carrying them a great distance does amazing things for your entire body. So simple, yet very effective.
Single Arm Kettlebell Floor Press – Allows the lifter to feel a more natural bench press rather than trying to stabilize a single dumbbell on either arm. Allows for a more natural press.
Kettlebell Single Arm Curls – Builds the Biceps.
Kettlebell Overhead Extension – Strengthens the Triceps.
Single Arm Bent Over Row – Strengthens the Back and works the bicep.

HIIT Kettlebell Set

Day 1: Lower Body </h3
(Perform each exercise for 4 sets, 8-15 rep range)

Kettlebell Swing 1 Minute – Rest 20 Seconds

Kettlebell Reverse Lunge 1 Minute – Rest 20 Seconds

Kettlebell Goblet Squat 1- Rest 20 Seconds

Single Leg Kettlebell RDL 1 Minute – Rest 20 Seconds

Kettlebell Calf Raises 1 Minute

Day 2: Rest Day / Active Cardio Day

*A perfect time to implement a HIIT program without the addition of weight training

Day 3: Upper Body

(Perform each exercise for 4 sets, 8-15 rep range)

Half-Kneeling Single Arm Overhead Press 1 Minute – Rest 20 Seconds

Renegade Row 1 Minute – Rest 20 Seconds

Single Arm Bent Over Row 1 Minute – Rest 20 Seconds

Single Arm Kettlebell Bench Press 1 Minute – Rest 20 Seconds

Kettlebell Farmers Walk 1 Minute – Rest 20 Seconds

For those looking for a workout or training program with explicitly kettlebells, those were some prime examples. Now we move on to something everyone can add to their program no matter if they are a bodybuilder, into CrossFit or a powerlifter.

Kettlebell Set Training with HIIT

HIIT or High-Intensity Interval Training is the newest craze in fitness that pushes cardio to new limits. HIIT is when high-intensity exercise is alternated with low-intensity exercise. It is performed for a set time or a certain number of sets and reps that last awhile.

Many individuals find HIIT exercises more valuable than regular, monotonous cardio such as jogging on the treadmill. Research suggests that HIIT exercise, in fact, burns up more fat than Long Slow Distance cardio. This is due to more muscle activation and fast twitch muscles being used during HIIT exercise rather than the slow twitch muscle activation. HIIT cardio workouts also have been found to be better for athletes because it allows them to develop explosive movements while burning fat.

Effective HIIT cardio workouts only require two to a maximum of three exercises. This is because the workout requires those exercises to be repeated consistently without any break or with a very short break. This makes HIIT cardio workouts perfect to mix into cardio days or be utilized as warmups or finishers to workouts.

Since we have learned all about the benefits of kettlebell training, Kettlebell set training in HIIT is a no-brainer. Strength gain while losing fat is the most intelligent way to train. That is why adding some Kettlebell HIIT exercises into your routine is the perfect way to lose some unwanted body fat. Especially for those on a cut or who are trying to get lean. The following is some examples of HIIT Cardio Workouts Using Kettlebell Sets.

HIIT/Kettlebell Workout 1

(Perform 6 sets consecutively)

Kettlebell Swing – 15 Reps – Rest 30 Seconds

Jumping Jacks – 20 Reps – Rest 30 Seconds

Jump Rope – 30 Reps

Rest 1 Minute Between Sets

HIIT/Kettlebell Workout 2

(Perform 10 Sets Consecutively)

Sit-Ups – 10 Reps – Rest 30 Seconds

Kettlebell Goblet Squat – 10 Reps – Rest 30 Seconds

Kettlebell Reverse Lunge – 10 Reps

Rest 1 Minute Between Sets

HIIT/Kettlebell Workout 3

(Perform 8 Sets Consecutively)

Renegade Row – 10 Reps- Rest 30 Seconds

Jump Rope – 20 Reps – Rest 30 Seconds

Half-Kneeling Single Arm Overhead Press – 12 Reps

Rest 1 Minute Between Sets

Workouts are aimed at people that are in shape and in a more advanced workout stage. The times and number of sets can be adjusted as needed to accommodate your physical abilities.

If you’re looking for something to take your cardio days to the next level, head over and dust those kettlebells off. They will add some flavor to those boring cardio days and start melting fat off your body. They may also persuade you to add a few kettlebell exercises into your regular workout routine if you never used them before. Either way, kettlebell sets offer a great alternative to everyday monotonous workouts without sacrificing any strength loss.

A helpful article by WebMD: Kettlebell Workouts: 3 Things to Know

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