Kettlebell Low Intensity Interval Training

There is the all popular HIIT which stands for High Intensity Interval Training, lets look at that closer:

  • high = great, or greater than normal, in quantity, size, or intensity.
  • intensity = the quality of being intense.
  • interval = a component of activity in interval training.
  • training = the action of undertaking a course of exercise and diet in preparation for a sporting event.

So in other words, do an exercise at high intensity for a set interval, then rest and repeat. Maximum effort.


On the opposite you can do LIIT which stands for LOW Intensity Interval Training, which I personally think deserves to have the word TRAINING in it more than HIIT does, HIIT should be HIIW, and if you read my article “Are you working out or training?” then you know what I’m saying. Focus on the movement.


Below is a video of a LIIT workout for kettlebell training. I started with a bodyweight warm-up and then shocked the system with six sets of 30 seconds followed by sets of 45 seconds, each set consisted of a strict press, push press and jerk. I used an uneven weight which makes the pressing a lot harder as you need to focus on trying to match your power output for both sides, meaning you need to increase the power output for one side to match the other and press equally. I switch the 24kg and 14kg kettlebells on each set to make sure I train both sides evenly.


The great thing about LIIT is that you can focus on your reps, you’re not going to fatigue, you perform however many reps you programmed and then rest for the remainder of the time till the next buzzer goes.


It’s pretty much the same as EMOM in CrossFit, but sometimes I like to not use a minute for the interval if that’s ok with you! Behold LIIT and now we can all use intervals of 30, 45, 130 or whatever suits the program.


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