These HIIT workouts will help you lose weight and build muscle.
Men's Fitness Editors and Brielle Buis 1 / 6
Kettlebells are great. High intensity intervals? Also great. The former was actually recently proven to be more effective than dumbbells when it comes to improving aerobic capacity. The study, done at San Jose University, found that participants who trained for 20 minutes three days per week with kettlebells increased AC by 6 percent, while a group who trained with dumbbells saw no increase. That's because the moves you do with kettlebells are typicallly more dynamic than the ones you do with dumbbells so you're better able to get a heart rate spike, the study authors say.
And by increasing your heart rate, you also increase the number of calories—and amount of fat—you shed during the workout. But unlike running or cycling, workouts typically associated with amping heart rate and aerobic capacity, doing a high intensity kettlebell routine also builds muscle. Talk about saving major time at the gym.
Complete 3-4 rounds, starting with the weight you can handle for 15 reps. Increase weight with each round as you decrease reps (e.g. 20 lb – 15 reps, 25 lb – 12 reps, 30 lb – 10 reps, etc). Break only to catch your breath as you transition between exercises. Do this one for time (30 min max).
>Kettlebell Swing >Kettlebell Press >Overhead Squat >Kettlebell Clean >Alternating Kettlebell Row >Jump Squats (with kettlebell held at chest)
Complete 3-4 rounds of 12-15 reps. Break only to catch your breath as you transition between exercises. Maintain the same weight for the entire circuit. This one is a unilateral routine—start with your weaker side first to ensure balance.
>Kettlebell Clean >Unilateral Racked Squat >Single Arm Press >Kettlebell Offset Lunge >Single Arm Kettlebell Swing
Complete 3-5 Rounds of 12-15 reps. Break only to catch your breath as you transition between exercises. Maintain the same weight for the entire circuit, except for the Kettlebell Swing—use 1.5/2x more weight.
>Kettlebell Thruster >Kettlebell Pendlay Row >Kettlebell Plyometric Romanian Deadlift (Explode from ground, squeezing gultes and core as hard as possible at top of motion.) >Kettlebell Swing