Interval Training with Kettlebells

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.