“How do I know if I’m working at the proper intensity?” many ask.
Well, that depends on the duration of the workout & the type of program. If your goal is cardio or strength endurance, generally speaking, the duration of kettlebell workouts can be as short as 4 minutes and as long as 20 minutes. Anything longer is unnecessary and inefficient. If you can’t get the job done in 20 minutes or less… you need to rethink your programming!
“Really, in just 4 minutes?” you may doubt.
Yes! Here’s how…
One method is to adapt the “Tabata Protocol” to kettlebell training:
- Work for 20 seconds @ 100% effort
- Rest for 10 seconds
- Repeat this interval training sequence for 4 minutes
You’ll know you are working at the proper intensity if you want to put your KB down at 15 seconds and can barely perform the last rep with strict form.
Proof is in the pudding! Many coaches of various cardio training methods (cycling, running, skating, etc…) have also employed and documented praiseworthy results of this same “work/rest” interval training. If this wasn’t the most efficient & safest method to regain muscle I had lost due to serious car accident injuries that left me weak & atrophied for 11 months, then I wouldn’t have created two DVD’s based on this type of “burst” interval training.
Want to burn fat – FAST? Desire to build strength & improve stamina? Need a little motivation? If so, then pick up either of these “Busy Woman’s Workout” DVD’s:
- Kettlebells: Interval Training for Women
- Kettlebells: 6-Minute Routines for Women
… and we’ll train together!