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”:

After I received my Black Belt from Karate in the December of 2006 (if I remember correctly), I just kind of stopped going to the classes. I was bored.

I was also in college. And even though I was weight training, I wasn’t training at the same level of intensity that I was as in Karate. I needed to teach myself how to train with intensity.

That’s where this blog started: my journey to Intense training. Of course, the format of the site is MUCH different then when I first started out. However, the idea is the same: intense training makes for a leaner and more functional physique.

Each time I slack off or hit a plateau, my physique starts to get weak. The moment I add something new, the gains start coming again. What ones seemed like an impossible goal, I can now achieve within a few weeks.

So here I go again: rediscovering myself. The past few months have all been about intense Kettlebell workouts combine with bodyweight training. The other day, I was searching for some Medicine Ball workouts (I have a 15lb one lying around in my garage gym).

Here is what I found:

Perform 2-4 circuits, resting 1-2 minutes between.

1. Walkouts x 3
2. Side toss x 5 per
3. Situp chest toss x 10
4. Overhead side toss x 5 per
5. Chop toss x 5 per
6. Russian twists x 10
7. Front slam x 5
8. V-ups x 10

Wow! Some of those exercises even I couldn’t do. The walkouts were tough. I have some ideas on some variations you can do to ease yourself into doing them.

If you don’t have a wall, you can try and get a partner to train with you, or just have your neighbor catch and throw the medicine ball back to you (or little sybling).

The V-Ups were also tough. I had to hold the Medicine Ball Close to my body for that one. Guess I need to work on my core strength a lot more. Or, it could be that the medicine ball was 15lbs.

Either way, this workout was tough. I can see it being a great finisher to a full body workout. One round is all you really need if you’re using a heavy medicine ball.

But, you can try to do more with a lighter one. I’m still feeling around Eric Wong’s program. His program is the Ultimate MMA Strength and Conditioning program.

I’ve linked out to it before. It’s for advanced athletes and aspiring MMA athletes. But it may be just what I need to take my training to a different level.

I’ll keep you posted on how the Eric Wong program fares. Meanwhile, check out his free workouts on his site, www.UltimateMMAStrength.com.

Russian Kettlebell training is very popular amongst MMA and other combat sports. However, it can also be used by the average, busy person who has a family and full time job.

This is because Kettlebell training is very high intensity and works the entire body at once. Here are 4 key reasons why Kettlebell workouts are so effective:

#1 – Kettlebell Training is Fun

Kettlebell training is painful, demanding, and intense. However, it works. It’s also a lot of fun, believe it or not. Human nature loves challenges. And I guarantee you that if you perform a simple, basic, unchallenging workout, you will be bored.When you’re bored, you’re less likely to stick to your workout program. This means you’re less likely to get results. Hence, it’s better to choose something more difficult.

#2 – Kettlebell Training Helps you with Life

Another aspect to Kettlebell training is that it forces you to move fast. Moving fast has a lot of carry over to sports. But it will also help you in your daily life. Through out our lives, we are met with instances where we must make quick physical and mental decisions. And it helps if you’re physically prepared for these challenges.

#3 – Kettlebell Training is Demanding

Kettlebell training can be incredibly addicting. This is why I believe you should cap your workouts at 30 minutes. If you find yourself training for close to an hour, then make it a point to shorten your workout for the next session. Due to the demanding nature of Kettlebell training, you can potentially burn yourself out, hence leading to over training.

#4 – Kettlebell Training is Efficient

All Kettlebell exercises are compound in nature. This means that you engage more than one muscle group in order to perform a movement. In fact, most exercises will work at least 50% of your muscles. This means that you’ll have to choose less exercises to train your entire body. This will save you even more time. I wouldn’t be surprised if you got results training just 10 minutes a day, 3 times a week.

To get started with Kettlebell Training, check out Turbulence Training Kettlebell Revolution. Click here for more information.

For the most part, I believe in a very similar set of parameters when it comes to training for men and women. But for Kettlebells, there are 4 principles Women must follow in order to get unbelievably effective Kettlebell workouts:

Principle #1: Don’t Do only Lower Body Movements

Men love to train their upper body. Women, on the other hand, love to train their lower body. Even though the lower body is important, it’s not the only part of your body that should be trained.

Principle #2: Don’t Be afraid of Heavy Kettlebells

You should actually start off light when it comes to Kettlebells. However, once you get used to Kettlebell training, make sure to use a weight that is challenging. No ones telling you to act like a strong man, but at least make sure the weight is challenging.

Principle #3: Don’t Just Train for Endurance

There are numerous Kettlebell training competitions across the country. Women tend to compete in competitions where the goal is to do as many repetitions as possible.

In other words, not enough Women are training for strength and mass. High endurance Kettlebell training is fun and is a great replacement for cardio, but don’t neglect strength and mass training.

Principle #4: Know when to Stop Training

As mentioned earlier, Kettlebells are fun. But that doesn’t mean that you should be performing marathon training sessions. You may not realize it while training, but Kettlebells are engaging a lot of muscle at once.

That muscle needs rest, or else you’ll over train and burn out. You might even lose the gains you’ve been making with your training. In addition, the more over trained you are, the higher your chance of injury.

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

Kettlebells are a total body conditioning tool used by many world class athletes to improve their strength, endurance, and to increase lean muscle mass. But Kettlebells can also be a great fat burning tool, especially for busy women.

This is because you can get an effective workout within 20 minutes. And, as you become more and more advanced, you will be able to learn exercises that literally train 80-90% of your entire body with one movement.

One such exercise is the Turkish Get Up. The Turkish Get Up requires you laying down on the ground and holding a Kettlebell straight out above your head. The goal of the movement is to get up off the floor while keep the Kettlebell held above your head.

Then, lie back down on the ground. This movement works your entire boy including shoulders, chest, abs, legs, back, and arms. Here’s how to perform a Kettlebell Turkish Get Up:

But the true beauty in Kettlebell workouts lie in ballistic movements such as swings, cleans, and snatches. These three movements often make up the back bone of good, effective Kettlebell Programs.

Here is a great workout which features all three exercises:

Creating your own Kettlebell workouts is fairly easy. Take one 2-4 movements and perform either in a superset or circuit training fashion. Supersets are the easiest way to develop a program.

Supersets are where you perform two exercises back to back with little to no rest in between each set. An example would be to perform 5 Kettlebell Turkish Get Ups with each hand followed by 10 Kettlebell Swings with each hand.

Rest 60 seconds and repeat.

For more Kettlebell Workouts and Information, check out Turbulence Training Kettlebell Revolution.

Kettlebells are an emerging trend and every one’s trying to get their hands on a Kettlebell, and a good Kettlebell workout. Unfortunately, if you’re not careful, you can hurt yourself.

For one thing, Kettlebells are heavy. A 35lb Kettlebell feels heavier than a 35lbs Dumbbell. This is because all that weight is concentrated in on location.

It’s essentially a big chunk of iron with a thick handle. Very difficult to handle. But that’s what makes it so wonderful! This difficulty forces your body to work harder, and hence, get better results!

Check out this Turbulence Training workout to get an idea of what a Kettlebell workout looks like:

That’s a pretty intense workout. There are easier workouts as well. Craig Ballantyne has created the Kettlebell Fat Loss program for people who are new to Kettlebells.

Actually, he didn’t create the program. His protege, and the first Certified Turbulence Training Trainer Chris Lopez put this workout together. The program is actually a combination of Kettlebell and Bodyweight movements.

This program will show you the basic Kettlebell exercises, and use some advanced programming to basically kick your butt. It features typical Turbulence Training supersets along with some new tricks.

And for those that do not own a Kettlebell, you can easily substitute Dumbbells with the Kettlebell. This would be a good way for you to get used to typical Kettlebell movements.

I personally practiced all the unique movements such as windmills, snatches, swings, cleans, and turkish get ups with a dumbbell before I started training with a Kettlebell.

This article features links to products. If you purchase these products, I get a percentage of sales. Click here to read my disclaimer.

Kettlebell workouts provide a complete strength training, balance, and cardiovascular workout. However, do Kettlebell workouts really produce the results the experts claim they do? Or are they just over-hyped pieces of over priced iron? Well, you’ll find the answers to these questions in this article.

Top 6 “Pros” of Kettlebell Workouts:

1. Best combination of Cardio and Strength Training -  One of my favorite ways of training is something known as Metabolic Conditioning, which is where you perform workouts that serve as both your Strength and Cardio workouts. This sort of training is not possible with traditional forms of training. I’ve written an entire article about “cardio” training with Kettlebells. Click here to Learn more about Performing cardio using Kettlebells.
2. Best solution for Busy People – The moment I started training with Kettlebells, my workouts were literally cut in half. You literally need to do less work in order to achieve the same or even better workouts. This makes Kettlebells the best solution for busy people who are looking to get a quick, intense workout in a short period of time.
3. Best Way to Lose Fat – As illustrated by Kettlebell Cardio article, losing fat with Kettlebells is extremely easy. One of the reasons why most people are not successful with fat burning workouts is they don’t push themselves enough. Well, the Kettlebell itself is a unique tool that requires you to work harder in order to control it. As the saying goes, “Control the Kettlebell, don’t let the Kettlebell control You.”
4. Unique from Barbells and Dumbbells – Barbells are and dumbbells are easy to handle compared to Kettlebells. A great example is to use the same weight kettlebell and dumbbell, and perform the same movement with each. You’ll see how much more difficult it is to train with a Kettlebell than with a Dumbbell or Barbell.
5. Gives you a Complete, Full Body Workout – The beauty about Kettlebell training is the each and every exercise is compound in nature. When you’re doing a Snatch, literally every single muscle is working tostabilize that weight. The same can’t be said with basic Dumbbell and Barbell movements.
6. It’s Fun – At the end of the day, what’s going to make you stick to your workouts, and thus get results, is something that’s fun. The moment you start training with Kettlebells, you’ll realize just how fun Kettlebell training is. Its challenging. And with fitness, Intense, Challenging, and Fun are words the go together.

Top 3 “Cons” of Kettlebell Workouts:

1. Kettlebells are Expensive – When I first bought my Kettlebell, a 16kg was $80, with the shipping and handling. I’m sure the price has gone down considerably, but Kettlebells are still much more expensive than dumbbells. However, in my opinion, I would rather own a set of Kettlebells than a set of Dumbbells.
2. Instructors are Costly – There are many Kettlebell instructors out there, but there’s only a handful of really good ones. However, these instructors are usually very costly, usually charging over $100 per hour. But you can get past that by learning Kettlebells on your own. I have another article that teaches you how to do this. Click here to read my article on Kettlebell Instruction.
3. Not for Beginners – If you’ve never worked out before in your entire life, then Kettlebells can be a tough implement to start with. Not to say that you can’t use them. You just need to be careful. Start off light, and start off easy. Make sure you have a good guide or instructor to help you.

In conclusion, Kettlebell workouts have a lot of good uses to them. However, they can also be a dangerous piece of equipment if you do not know how to properly use them. If you’re serious about Kettlebell training, then I suggest you check out the Turbulence Training Kettlebell Revolution system.

This is, by far, the best Kettlebell training guide out there on the market, and provides a great introduction to beginners. It also features some great high intensity workouts for advanced athletes.

Click here to Learn More about the Turbulence Training Kettlebell Revolution system.

The Turbulence Training Kettlebell Revolution program will show how to lose fat with kettlebells and build a muscular physique as well. Even if you do not care about getting bigger, all of the techniques on the information packed in this incredible product will teach you how to maximize your fitness with kettlebells and attain the physique that you have always wanted. This program is made for people that love kettlebell training and want to take use Kettlebells to lose fat. This detailed product is for all levels and covers the basics enough for beginners and offers new challenges for experienced kettlebells lifters. Even if you do not train with kettlebells, all of the technique tips that you learn will carry over to other forms of fitness training.

I have no doubt that you will love this program and have decided to include 4 additional months of Kettlebell workouts, which I will send you via email once you’ve purchased the Kettlebell Revolution workout for only $57. If that is out of your price range, you are in trouble!

Click here to learn more about this $57 Kettlebell Fat Loss program.

This article links out to a product. If you purchase this product, I receive a percentage of the sale. Click here to read my disclaimer.

Aside from bodyweight training, kettlebell training is one of most effective total body training styles available on the market today. What am I talking about? Today? No, kettlebells have been in existence for a long time!

Kettlebells or “girya” originated in Russia. Men who lifted girya were called gireviks. Recently, kettlebells have become popular because of Russian Strength Coach Pavel Tstatsouline. Tsatsouline has trained both the United States armed forces and the Soviet Union forces. The National Championship for Kettlebells was created in 1985 to develop a set of rules and standards for kettlebell competitions.

I was introduced to kettlebells through Mike Mahler , a certified kettlebell instructor. At first, I began using Mike Mahler programs with just a barbell, bodyweight, and jump rope. I bought a kettlebell a few months ago and have fallen in love ever since. What makes the kettlebell so effective is its unique shape. Imagine a bowling ball with a handle. A 35lb kettlebell feels much heavier and is difficult tomaneuver than a 35lb dumbbell, simply because of the distribution of weight. With a dumbbell, all the weight is evenly distributed between two sides of the handle. With a kettlebell, you just a have a whole bunch of iron packed into this small casing. All I have to say is…don’t ignore it until you’ve tried it.

Image by Denver Post Kettlebell Exercises

Kettlebells are not meant for bicep curls and chest presses. There are distinct movements set aside exclusively for kettlebells. The basic kettlebell movements include the kettlebell swing, clean, and snatch. These movements can be performed with a dumbbell as well, but you will not get the same feeling as you would with a kettlebell. Here are some basic tutorials on how to do each of these movements:

Kettlebell Swing

[pro-player type="MP4 "width="530" height="350"]http://www.shahtraining.com/Swing.m4v[/pro-player]

Kettlebell Clean

[pro-player type="MP4 "width="530" height="350"]http://www.shahtraining.com/Clean.m4v[/pro-player]

Kettlebell Snatch

[pro-player type="MP4 "width="530" height="350"]http://www.shahtraining.com/Snatch.m4v[/pro-player]

Kettlebell Workouts

Kettlebells are tough and I personally don’t think you should just grab onto them if you’re a complete beginner. You should have some experience with bodyweight or free weights. Machine work doesn’t count. Machines don’t teach you how to move your body in its natural range of motion. To build up your basic strength and endurance with bodyweight training, check out CoachLomax’s Workout Without Weights.

For those that have been training consistently for at least 6 months with bodyweight exercises or free weights, it’s time to try out these kettlebell workouts. I must suggest though that you should practice these movements with a dumbbell first before trying them with kettlebells.

I tried to find workouts where I had videos of (no matter how bad they were), just to give you guys a visual of how effective and difficult kettlebell training can be:

Workout #1:

5 Rounds for time of:

• 10 Kettlebell Snatch, each side
• 10 Double Unders

Workout #2:

3 rounds for time of:

• 25 Kettlebell Swings
• 25 Kettlebell Push Press
• 50 Sledgehammer Swings

Workout #3:

2 rounds for time of:

• 400 Meter Run
• 50 Push Press, 50lbs
• 50 KB Snatch, 16 kg each arm

How to use these workouts:

1. Start with workout #1, and replace snatches with swings. Once you get good at performing the workout with swings, move onto cleans, and then finally snatches. Doubleunders can be replaced with any cardio alternative.
2. Then, move onto workout #2 and practice it with swings, as prescribed. Move onto cleans, and finally snatches. Sledgehammer swings can be replaced with any cardio alternative.
3. Finally, tackle workout #3, starting with high rep swings, then cleans, and finally snatches. You can replace the run with any cardio alternative.

Advanced Routines

For more information on Kettlebell Training, check out Meltdown Kettlebell Training.