Kettlebell High-Intensity Training Produces Rapid Results

The physiological responses to a kettlebell high-intensity interval training routine developed by Brian Williams and Robert Kraemer from Southeastern Louisiana University should build endurance and strength. The routine is a 12-minute kettlebell workout that uses a Tabata regimen— repetitions of 20 seconds of kettlebell exercises followed by 10 seconds of rest. The kettlebell exercises in the circuit were the sumo squat, swing, one-arm clean and press, and sumo deadlift. The responses to the kettlebell circuit were similar to a time-matched interval-training workout on a stationary bike. Caloric expenditure and heart rate were similar between workouts. The study expanded our view of high-intensity exercise. A high-intensity kettlebell circuit can substitute for high-intensity interval training workouts on a stationary bike or elliptical trainer. (Journal Strength and Conditioning Research, 29: 3317-3325, 2015)

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