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Forget about a killer shoulder, leg, chest, or back workout. How about a killer total body workout? If you are wanting to get some real results from your workouts by turning your metabolism into a rocket engine then you have got to engage in the following hellacious kettlebell interval I have included below. Read on if I have your attention.
High Intensity Interval Workout!
One way to engage your metabolism in order to speed up and burn a ton of calories is to execute intervals of gassers between sets of kettlebell strength endurance lifts. In order to do this you will need a couple of things. First, you will have to have the availability of a football field or some long flat area that is at least a 100 yards in length along with a couple of kettlebells of moderate intensity. To simplify this particular version of the workout make the kettlebells the same weighted resistance.
Prepare this hellacious interval by placing the bells at each end of the 100 yard field. Start at one end of the field by executing a kettlebell strength endurance lift of your choice (snatches, swings, jerks,etc..). Set the rep count at a somewhat challenging range. In other words, get your exertion level up without running yourself too big of an oxygen deficit that you can't perform the gasser sprints after you complete the lift. So begin by performing the lift and as soon as you are finished simply drop the kettlebell to sprint the full 100 yard distance to the second kettlebell. Allow yourself sufficient recovery time before executing another lift of your choice with the second bell to return back to the first bell.
You can execute as many rounds of this as you want within the structure of your workout. You can choose to keep changing your kettlebell lifts before each gasser if you wish or choose to keep the same lift. The beauty of this workout is that you can structure it anyway you wish depending on what you feel like accomplishing. If you haven't already started to implement this or another hellacious interval into your workout routine then you are truly missing out on some killer hard body results. Feel free to access more of my articles on the subject for free. Remember that most anyone can train hard, but only the best train smart my friend! Give it a try.
Cardio workout programs are boring. Craig Ballantyne, creator of Turbulence Training has some great solutions for making your typical cardio more fun and effective.
Solution #1: Interval Training
Interval training is where you perform a period of hard work followed by a period of easy work. You can use interval training with any sort of cardio equipment or activity.
I like to use high intensity jump roping and shadowboxing, but you can also use a stationary bike or treadmill. According to Craig, the best time to do interval training is right after your strength training session.
This way, you have 3 full training days per week. But many people have found that performing strength training and interval training every other day works just as fine.
However, this would mean that you'll be training 5-6 days a week instead of just 3 days per week. The important thing is you get in the workout.
One last option is to perform you interval workouts in the morning, and strength workouts in the evening (or vice versa). Start your interval workout with a 5 minute warmup.
Then, choose from one of the following Interval Training methods:
Workout A
Perform 45 minutes of high intensity cardio, followed by a 90 second period of lower intensity cardio. Make sure you bring it down to a nice, easy pace during the 90 second portion. This is your time of rest. Savour it. The 45 second/90 second interval counts as one interval. Repeat this interval for a total of 6 times, or 13 to 14 minutes of training.
Workout B
Perform 60 seconds of work, followed by 90 seconds of rest. Of course this is harder than the 45/90 seconds workout. If you are unable to complete 60 seconds of work, then go back to 45 seconds. Spend a few more weeks and 45 seconds, then try to bring it back up to 60 seconds.
Workout C
This is the hardest workout out of all of them. In this workout, you perform hard cardio for 20-25 minutes. Hard cardio can consist of running at a moderate pace, cycling at a moderate pace, sparring with a partner, shadowboxing, or jump roping at a moderate pace. In other words, don't go all out, but don't take it easy. You should barely be able to make it past the 25 minute mark. Once again, this requires a bit of conditioning, so make sure you make it through workout A and B before trying workout C.
Solution #2: Body weight Cardio
Craig Ballantyne has created some great body weight cardio workouts. These workouts can replace your interval cardio if you don't enjoy interval cardio.
The workout is known as the Crazy 8 Bodyweight 300 Cardio circuit and consists of 8 exercises. The repetitions and seconds performed for each movement adds up to 300 repetitions and seconds.
Perform this circuit 3 times. Start off with 60 Jumping Jacks. After the Jumping Jacks, move right into a Spiderman pushup. These are a regular pushup.
However, when you go down bring one knee up to the corresponding elbow. Push back up and repeat on the other side. From here, perform walking lunges.
After the walking lunges, perform spider climbs. To do these, get back into pushup position and bring your foot up beside your hand. The idea is to place your foot right next to your hand, but if you're not flexible enough you can bring it up as far as you can.
Always keep your abs tight and hips low. After the spiderman climbs, stand up and hold your back up against a wall. Squat down to parallel and hold this position.
Continue with a plank for 60 seconds. After the plank, perform 5 burpees. These are where you stand, squat down, pushup your legs out so that you're in pushup position, perform a pushup, pull your legs back in, and jump up.
After 5 burpees, perform 25 high knees with eah leg. This is one circuit. Do 2 more circuits and call it quits. However, if you need to, you can still ad 15-20 minutes of high intensity cardio at the end of the workout.
Solution #3: Body weight Intervals
Body weight interval training is another fun way Craig Ballantyne uses to help his clients burn lots of fat. All you need is a good interval timer. To start the workout, perform body weight squats for 20 seconds.
Hold the bottom position of the squat for 10 seconds, and repeat for 7 times for a total of 4 minutes of training. This is what you call a Tabata interval.
After the squats, you're going to do pushups. However, only do 4 rounds of pushups instead of 8. Perform as many pushups as you can in 20 seconds, and rest in the top position for 10 seconds.
The final movement is the plank and side plank. Start off with 20 seconds of the plank, then move to the side plank. Alternate sides for total of 8 rounds.
You can be creative and add your own body weight exercises to the mix.
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