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Once you complete the circuit, complete it again, working for 30 seconds and resting for only 15 seconds. Perform the following circuit, working for 30 seconds per exercise and resting 30 seconds after each exercise. Beginners should work continuously for 6-8 minutes and more advanced athletes should work non-stop for 10-12 minutes.ġ0 Best Outdoor Workouts to Burn Fat and Build Muscle > After doing two reps of each, complete four reps of each, then six reps of each and so on, adding two reps each round. Using the same kettlebell for this entire workout, start with two reps each of the following three exercises. Repeat this three times for a total of 11 minutes.ģ KB Clean and Press (one KB in each hand) Rest for one minute then continue where you left off. Do as many rounds as possible (AMRAP) in three minutes. This workout calls for three minutes of work followed by one minute of rest and combines three exercises. Rest for 5 minutes and repeat the workout, but this time, start at 1 rep and count up to 10 reps. Repeat this for nine reps and continue counting down to 1 rep. Without rest, partner 1 then performs 10 reps of the clean and press while partner 2 holds a plank. Partner 1 holds a plank while partner 2 performs 10 reps of the kettlebell clean and press, with one kettlebell in each hand. The more oxygen that gets inside your body, the more fat your body burns, so activating EPOC translates to a metabolism boost for up to 48 hours after a high-intensity routine.īuild cardio endurance, boost metabolism, and increase strength with these five HIIT kettlebell workouts. HIIT kettlebell workouts trigger excess post-exercise oxygen consumption (EPOC), which is commonly referred to as “afterburn.” The all-out efforts in these five workouts increase your body’s need for oxygen during the workout and create an oxygen shortage, causing your body to ask for more oxygen during recovery. Training with kettlebells is a beneficial way to switch up your strength and conditioning routine and can be benficial in injury rehabilitation and prevention. To take kettlebell training to the next level, incorporate high-intensity intervals. Kettlebells are a great tool for functional training, which utilizes movements performed in life’s daily activities, such as walking, bending, lifting, and climbing stairs.