Looking for a new high-intensity interval training (HIIT) cardio workout to spark fat burning and increase stamina and endurance? Think outside the cardio room, specifically the weight room. Researchers at Southeastern Louisiana University (Hammond) compared two 12-minute HIIT workouts with active male subjects — one involving 30-second sprints on a stationary bike and the other a series of kettlebell Tabata-based circuits — and found significantly better calorie-burning and cardiovascular effects with the kettlebell work.
Tabata intervals, in case you’re unfamiliar, entail 20 seconds of intense work alternated with 10 seconds of complete rest for four minutes (eight intervals total). The SLU team had subjects perform a modified version, sticking to the 20/10 scheme but incorporating four different kettlebell exercises and repeating the Tabata protocol for 12 minutes. Below is the exact workout they prescribed. Give it a try next time you’re in the mood to torch some calories and body fat and boost your cardiovascular capacity.
Kettlebell Tabata Circuit:
Kettlebell Sumo Squat — 20 seconds on, 10 seconds off, 20 on, 10 off
Kettlebell Swing — 20 seconds on, 10 seconds off, 20 on, 10 off
Kettlebell Clean and Press — 20 seconds on, 10 seconds off, 20 on, 10 off
Kettlebell Sumo Deadlift — 20 seconds on, 10 seconds off, 20 on, 10 off
Repeat two more times for a total of three circuits (12 minutes total).