Everyone’s heard of the brand new Turbulence Training Kettlebell Revolution program that as recently launched, right? It’s from Chris Lopez, the first ever Turbulence Training certified instructor.

Well, he’s developed a short, 4-week course, rightly named the “Kettlebell Kickstart” 4-week program. This is an introduction to Chris Lopez’ intense style of Kettlebell Training.

If you’re really serious about venturing into the world of Kettlebell training, then you want to grab this program. Click here to learn more.

So you’ve tried interval training with cardio movements. You’ve even tried bodyweight interval workouts and dumbbell interval workouts. It’s time to know experience Kettlebell intervals.

Use one of the 4 interval workout schemes turn your normal Kettlebell workouts into high intensity, puke inducing workouts:

Interval Training Scheme #1: Interval Trisets

A triset is simply where you perform three exercises back to back with little to no rest in between each set. So, to perform an intervaltriset, simply choose three movements, perform them back to back, and assign a time frame to each exercise.

Here’s a sample template:

3 rounds of:

• Exercise#1, 30 seconds
• Exercise#2, 30 seconds
• Exercise#3, 30 seconds
• Rest period, 30 seconds

Of course, you can perform more or less rounds or change the interval period.

Interval Training Scheme #2: Triple EDT

My definition of interval training is basically anything that involves a time frame. EDT, or Escalating Density Training is a method that involves just one, long time frame.

Within this time frame, you alternate between two exercises and perform as many sets of each movement as possible. So, here’s a sample template:

For 10 minutes:

• Exercise #1, 10 repetitions
• Exercise #2, 10 repetitions

Rest 2 minutes

So, you’re alternating between 2 exercises for 10 minutes, non-stop, then resting 2 minutes. Do this two more times, to make it a “triple” EDT workout.

Interval Training Scheme #3: Double Interval Supersets

A superset is where you alternate between two movements with little to no time in between each set. Interval Supersets are exactly the same as interval trisets. However, with this training scheme, the “double” simply means that you will be doing two supersets within a workout.

Here’s a sample template of a double interval superset workout:

Superset #1:

• Exercise #1, 30 seconds
• Exercise #2, 30 seconds
• Rest period, 30 seconds

Rest 1 minute

Superset #2:

• Exercise #1, 30 seconds
• Exercise #2, 30 seconds
• Rest period, 30 seconds

Rest 1 minute

So, for this workout, you’re performing two exercises back to back for 30 seconds each. Then rest 30 seconds. Perform each superset 3-5 times. Then rest 1 minute before moving onto the next superset.

Interval Training Scheme #4: Interval Supersets

It’s common to see 3-5 supersets in a normal workout. However, for the most part, I’ve only used one set of supersets. I would do up to 10 rounds, alternating between two exercises.

These were brutal workouts. So, to tone down the workouts, I started to split the workouts and perform 2 or 3 supersets within a workout. This is why I use the terms “double” to mean two supersets within a workout, and “triple” to mean three supersets within a workout.

Hope that clears it up. I believe some people were confused when I used those terms. Here’s a template:

10 rounds of:

• Exercise #1, 30 seconds
• Exercise #2, 30 seconds
• 30 Seconds rest

The idea is pretty simple, but the workouts are brutal. Use Kettlebell exercises that you already know and plug them into the templates to create your own high intensity Kettlebell workouts.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

Or, if you’d rather try some ready-made workouts, then grab this free Kettlebell manual:

Enter your Name and Email Below for the Bodyweight and Kettlebell Workouts, then hit “Submit”:

With all this talk about Kettlebell training for fat loss, the question is: Can you REALLY get lean and ripped with just a Kettlebell? Do they really provide you with the intense workout and training stimulus necessary to see actual results?

Lets find out:

In order to get lean and ripped, it’s all about burning fat and calories. Even though I really don’t measure training in terms of how many calories I’ve burnt per minute, this measure is very important to know for most people.

This is how many calories a one-hour Kettlebell workout will burn: 1200

You read right. 1200. I’m not just making that number up. It’s a fact. ACE (The American Council on Exercise) recently decided to do a study to find out the answer to the question so many people were searching for.

ACE is one of the oldest fitness and research certifying bodies in the U.S. The lead researcher, Dr. John Porcari stated, “So they were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace. The only other thing that I could find that burns that many calories is crosscountry skiiing up hill at a fast pace.”

So, a 10 minute Kettlebell session would help burn 202 calories. A 30 minutes Kettlebell session would you burn 606 calories. A 60 minutes Kettlebell session would help you burn 1212 calories!

Now, I’m personally more concerned about how many calories you burn AFTER a routine. My belief has always been that the more intense your workouts, the more you boost your metabolic rate, and the more you burn after your workout.

I think it’s very safe to assume that combining an hour long Kettlebell workout with the calories you burn once your metabolic rate is super charged, you can most likely burn off a good 2000 calories per day (if not more).

That’s close to what a high school athlete burns off in a day! With this information, you can’t afford not to include Kettlebell training in your fat loss program!

The best Kettlebell program out there is developed by Chris Lopez. He’s combined his knowledge of Kettlebells and combined it with the famous Turbulence Training style of training, developed by Craig Ballantyne.

The name of the program is Turbulence Training Kettlebell Revolution. It includes everything you need to get started on your Kettlebell fat loss journey including exercise descriptions, workouts, and training information.

There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique.

Click here for more information.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some truly unique ideas using Chris Lopez’s Kettlebell workouts? Start today with the Turbulence Training Kettlebell Revolution program

Click here for more information.

For the following 4 workouts, we’re going to stick to good, old fashioned interval training. Interval training is where you perform a movement for a high intensity level for a given time frame, followed by a short period of rest.

For each exercise below, perform the movement for 90 seconds straight through, followed by 90 seconds rest. You will probably need to rest within the 90 second period.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

For example, if you’re doing Kettlebell swings and you get tired after 30 seconds, then take a few breaths, and keep going. Try you hardest to keep moving for the entire 90 seconds.

Then, take a complete 90 second break. Drop the Kettlebell on the floor (because even holding it will work your lats and forearms). Pace around if you wish, but try and catch your breath.

After this sequence, move on to the next exercise. You will do 4 exercises per workout. This will last 12 minutes. And you’re done! That’s all you need. Here are the movements you will use:

Workout #1:

• 1 Arm Overhead Squat (Alternate Hands every 5 repetitions)
• 1 Arm Military Press (Alternate Hands every 5 repetitions)
• Windmill (Alternate Hands every 5 repetitions)
• 2 Arm Burpees KB Clean (Hold two Kettlebells, perform a burpee, but instead of jumping, clean the Kettlebells on your way up).

Workout #2:

• 1 Arm Row (Alternate Hands every 10 repetitions)
• 1 Arm Swings (Alternate Hands every 10 repetitions)
• 1 Arm KB Front Squat (Alternate Hands every 10 repetitions)
• Around the World (Alternate Direction every 10 turns)

Workout #3:

• KB Snatch + Overhead Squat (Alternate Hands every 3 repetitions)
• Burpee, KB Clean, 2 Arm Press
• Turkish Get Up (Alternate Hands every 3 repetitions)
• 2 Arm Front Squat

Workout #4

• 2 Arm Snatch
• 2 Arm Row
• Windmill (Alternate hands every 5 repetitions)
• Around the World (Alternate Direction every 10 turns)

NOTE: This is an extremely brutal program (especially workout #3). If you can’t handle this, then might want to start off with some simpler workouts to build yourself up.

Try the Turbulence Training Kettlebell Revolution. Click here for more information.

A Kettlebell is one of the best ways of improving your physique, health, and fitness levels. The secret to it’s effectiveness comes from it’s unique structure. The weight is centered below a thick handle, so when you swing it, press it, or snatch it, nearly every single muscle in your body has to work hard to counteract the momentum.

Here are 2 intense Kettlebell workouts for women who want to get started with high intensity Kettlebell training:

Kettlebell For Women Workout #1

2 rounds of:

• KB 2-arm Swings, 20 repetitions
• Pushups, 15 Repetitions
• KB Front Squat, 10 repetitions
• Pullups, 5 repetitions
• Rest 2 minutes

Perform this first workout as a circuit. A circuit is where you perform exercises back to back with little to no rest in between each exercise. Rest 2 minutes after the entire circuit is over, then repeat.

Start off with 20 2-arm KB Swings, then move straight onto 15 pushups. If you can not perform 15 pushups in a row, then take a break in between, or substitute the movement for Pushups on Knees.

After the pushups, perform 10 repetitions of KB Front Squats, then complete the circuit with 5 Pullups. If you can not perform 5 pullups, then substitute the movement with Jumping Pullups for higher repetitions.

Rest 2 minutes and repeat the circuit over. Work up to 5 circuits.

Click here for Exercise Descriptions

Kettlebell for Women Workout #2

5 minutes of:

• KB Overhead Walking Lunge, 10 repetitions (5 each leg)
• Feet Elevated Pushups, 10 repetitions

Rest 2 minutes

5 minutes of:

• Squat Jumps, 10 repetitions
• 2-Arm KB Snatch, 10 repetitions

For this workout, you will alternate between two exercises non stop for 5 minutes. Rest for 2 minutes, then alternate between another set of exercises for 5 minutes non stop.

The first set is the KB overhead walking lunge and Feet elevated Pushups. You feet are elevated on a surface as you perform a pushup. These can be replaced by regular or knee pushups.

The second group is the Squat Jump and 2-arm KB Snatch. Squat jumps can be replaced by regular squats.

Click here for Exercise Descriptions

For more intense Kettlebell workouts, exercises and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.

I just recently found out that Kettlebell training is extremely popular amongst women. In fact, more women purchase Kettlebells and related products then men. Perhaps they have realized that Kettlebells aren’t just a huge chunk of iron for men only.

Women are getting some impressive results with Kettlebells. This is because most Kettlebell movements build strong and lean hips and thighs. These are the problem areas for women, and are very difficult to target with traditional training.

So, lets take a look at 5 of the best Kettlebell Exercises for Women:

Kettlebell for Women Exercise #1: 2-Arm KB Swings

• Stand with your feet slightly wider than shoulder-width apart. Hold a kettlebell with two hands between your legs. Tighten your abs and push your hips back.
• Bend your knees, bring the kettlebell backwards through your legs. Keep your abs tight, and thrust your hips forward, swinging the Kettlebell up with your arms.
• Squeeze your glutes as you stand up fully. Keep your abs tight and arms straight as you push your hips back and bend your knees again, bringing the Kettlebell back between your legs.
• Use this momentum to move straight to the next repetition. Do not stop until your set is complete. It’s absolutely important that you use your hips to generate the power to swing the Kettlebell.
• Most beginners make the mistake of using their arms and shoulders to move the Kettlebell. The more power you generate with your hips, the higher the Kettlebell will go.

Kettlebell for Women Exercise #2: 1-Arm KB Swings

• Follow through with the same movement as the 2-Arm KB Swings, but hold the Kettlebell with one hand. Your other hand should be either out to the side for balance, or behind your back.

Kettlebell for Women Exercise #3: 2-Arm KB Snatch

• Stand with your feet shoulder width apart with a Kettlebell resting on the floor in between your legs. Push your hips back and bend down until you touch the Kettlebell with your hands.
• Grab the Kettlebell with two hands. Now stand up the same way you did with the swings – thrust your hips forward. However, with this movement you are using your arms and shoulders to lift the Kettlebell up to your face.

• Once the Kettlebell is at your face level, flip your thumbs underneath the handle and push the Kettlebell up higher, above your head. In other words, this movement has two parts: pulling the Kettlebell up to your face level, then pushing the Kettlebell further up past your head.
• Lower the weight and repeat. This movement will better prepare you for the 1-arm KB Snatch.

Kettlebell for Women Exercise #4: KB Front Squat

• Hold a Kettlebell with two hands at chest height. Your hands will be on the sides of the handle, instead on the top of the handle.
• Keep your shoulders down, with your elbows tucked in. Tighten your abs and push your hips back as you would in a regular squat. Bend your knees and stop the movement when your thighs are slightly past parallel.
• Push with your feet to stand back up. Repeat.

Kettlebell for Women Exercise #5: Walking Overhead Lunges

• Stand straight, with your feet shoulder width apart. Hold a kettlebell with one hand straight over your head. Your elbows much be locked out. Keep your back straight and abs tight.

• Keep the Kettlebell directly over your head, or slightly behind your head. Do not let it fall in front of your head or else you’ll lose your balance. Lunge forward while keep the Kettlebell above your head.
• Bend both knees and ensure that your front foot is flat on the ground. Push off with your rear leg and step forward to meet your front leg. You should be in standing position with the Kettlebell still over your head.
• You can practice this movement by doing the Kettlebell overhead hold and walking lunge separately.

For more intense Kettlebell workouts, exercises and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.

Kettlebells are not a fad. They’re not a gimmick. They’re not your Tony Little’s Gazelle Free Style, or Tae Bo. Kettlebells can be used for a variety of goals: strength, mass, athletic endurance, etc.

Celebrities like Katherine Heigel, Sylvester Stallone and Lance Armstrong use to improve their body composition and burn tons of calories per day. Kettlebells are basically a cold, hard, piece of iron that is an incredible fat loss tool.

The key to losing fat with Kettlebells is to perform big, compound movements that work lots of muscle at once such as the Kettlebell swing, clean, and snatch. Most people never do any big compound movements, which is the reason why they never achieve the kind of fat loss they strive for.

Bodyweight movements such as pushups, squats, and pullups are my favorite form of exercise. This is because they engage lots of muscle groups at once. However, the Kettlebell actually works even more muscle than regular bodyweight movements.

The only thing that engages more muscle that Kettlebell training are big Olympic lifts you perform with a barbell such as the Snatch, Clean, and Push Jerk. But that’s the thing – you’re doing modifications of these Olympic movements with the Kettlebell.

You can also do these modified versions with Dumbbells. But, because of the Kettlebell’s unique cannonball shape, with the thick handle, you’re forcing your body to activate more stabilizer muscles to control the weight.

Kettlebell will always feel heavier than dumbbells. With a dumbbell, the weight is evenly distributed to either side with a nice, comfortable handle in the middle. The Kettlebell has no nice, comfortable handle in the middle.

You’re literally carrying a huge chunk of iron. But, this huge chunk of iron is what helps us perform better in our daily lives. For example, for people who travel with big suitcases – there’s no nice handle right in the middle, is there?

If there was, the suitcase would be easier to carry, but no. It’s basically a large bulky weight with a single handle. Most things in life that we carry are designed this way.

We need hoist things, not curl things. The bottom line is that the Kettlebell is more efficient, more practical, and more challenging then any other fitness equipment out there.

For more intense Kettlebell workouts, exercises and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.

• 25 V-Ups
• 50 Snatches
• 25 Pushups
• 50 Swings
• 50 Burpees
• 50 Clean & Press
• 50 Mountain Climbers

For more intense Kettlebell workouts, exercises and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.

• Kettlebell Squat, 15 reps
• Pushups, 20 reps
• Kettlebell Swings, 15 reps
• “Y’s”, 10 reps
• Kettlebell Shoulder Press, 8 reps
• Stability Ball Leg Curl, 25 reps
• 1-Arm Kettlebell Swings, 12 reps
• Stability Ball Rollouts, 8 reps

For more intense Kettlebell workouts, exercises and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.

• Kettlebell Squat, 20 reps
• Extended Pushups, 20 reps
• Kettlebell Swings, 20 reps
• Walking Lunges, 20 reps
• High Pull, 10 reps each side
• Mountain Climbers, 20 reps
• 1 – Arm Swing, 10 reps each side
• Close Grip Pushups, 20 reps
• 1- Arm Row, 10 reps each side
• Stability Ball Leg Curls, 20 reps

For more intense Kettlebell workouts, exercises and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.