SARANDE
HIGH-INTENSITY INTERVAL TRAINING
This is a kettlebell Hardstyle high-intensity interval workout. 1 minute of high-intensity (great effort) with the Hardstyle swing and snatch. You go all out with your effort for the minute and then you perform a low-intensity exercise to recover for your next set. Followed by 45 seconds of the grinding windmill (low-intensity) and then 15 seconds to get ready for the next round of high-intensity. Repeat this pattern 8 times. A short 16-minute kettlebell interval workout that will have you flustered and happy for the rest of the day!
Just three awesome kettlebell exercises:
- Single-arm Hardstyle swing
- Full Hardstyle snatch
- High windmill
On this page you’ll find:
- Videos (a quick list of videos that can be found on this page)
- Warm-up (the warm-up for this workout)
- Workout (the workout itself)
- HIIT (a quick summary of HIIT)
- Weekly Follow-Along Kettlebell Workouts (how you can access our weekly follow-along kb workouts)
- Follow-Along Workout Video (how you can access a full-length follow-along video for this workout)
- Full Workout Session (how you can access the full workout session with technique and other videos)
- Not Sure When To Switch Sides? (a quick explanation when to switch sides)
- Testimonial For Kettlebell Workout Book (interesting for those that want to buy a kettlebell workout book)
Warm-up
30 seconds of bodyweight hip hinge
30 seconds of bodyweight windmill
30 seconds of bodyweight squat
4 rounds
Workout
1 kettlebell of medium weight
High-intensity
30 seconds of single-arm Hardstyle swing
Switch sides
30 seconds of Hardstyle full snatch
Low-intensity
Switch sides
45 seconds of the windmill
15 seconds rest
8 rounds
Switch sides on each round
Unlock the full-length follow-along video for this workout below. Have you completed this workout? Post here and let us know what you think.
HIIT (High Intensity Interval Training)
This form of training expects you to go all out with your effort during the high-intensity interval and then back off with effort during the low-intensity interval. The benefits of HIIT are that you will lose weight, build muscle, and boost your metabolism. Your body will burn calories for about 2 hours after you finish your workout. The high-intensity intervals can be anywhere between 20 seconds to 3 minutes. The number of times you repeat this will depend on the exercise, the load, the athlete, etc.
Weekly Follow-Along Kettlebell Workouts
If you enjoy this workout and would like to experience follow-along workouts where you can start the video and just follow along with the kettlebell instructors, then check out our private and online group here. Not only will you get follow-along videos but you will also get:
- Technique videos
Explains exactly how to perform each exercise in the workout - Follow-along warm-up videos
Just turn the video on and follow along with what you see - Alternatives
Explains some alternative exercises for more advanced ones like the full snatch - Programming
Explains what weight to pick and how to adjust the workout to suit you - Common mistakes
Demonstrates and explains how to fix some common mistakes we often see - Optional assessments and coaching
You can post your short or long video and the coaches will provide feedback - Motivation
Stay accountable and part of a group of people with the same interest
And a whole lot more like being part of the Cavemantrainng competition team and entering online competitions when you’re up for it! Join today.
Follow-Along Workout Video
This is the follow-along workout video you would receive as a member of our weekly kettlebell workout program along with all other videos as explained under the full workout session below.
Full Workout Session
Not Sure When To Switch Sides?
If you’re still not sure when to switch arms, and whether to switch upon each round, etc. then unlock the info below which explains it in detail.
Kettlebell Workout Book Testimonial
If you want to buy your own copy of one of our kettlebell workout books, click here.
Videos
There is a video at the top of this page which is the introduction for this H.I.I.T workout with testimonials, a follow-along workout video for this H.I.I.T workout that can easily unlock with a simple social share, and a video with a testimonial for our kettlebell workouts books.
