The Kettlebell Workout With Research-Proven Results

 

Runners like to scoff at weightlifters’ “cardio poor” routines. But as it turns out, lifters who use kettlebells are actually getting a great cardio workout.

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A study of college soccer players showed that adding a simple, dynamic, high-intensity kettlebell-snatch routine (15 seconds on, 15 seconds off for 20 minutes) to their workouts increased their VO2 max by about 6% over a control group doing the same free-weight and body-weight circuit exercises but without kettlebells, the Journal of Strength & Conditioning Research reports.

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“Kettlebells are an awesome conditioning tool,” says study head J. Asher Falatic, M.S. “Basic swings with moderate to heavy weight would be a great way to ease KB training into your workout.” 

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