Kettlebells for Cardio and Strength – Massachusetts
Are kettlebells for cardio or strength training?
That’s a question I get asked regularly. The answer is “It depends.” and “Both“. Since I don’t have access to a ” real gym” I’m using mostly kettlebells for cardio and strength.
Kettlebells exercises are divided into two basic groups “grinds” and “ballistics“. Kettlebells for strength are often referred to as grinds. Grinds are performed slowly, rooted in strength, use full body tension, and include exercises like squats and presses. Kettlebells for cardio are called ballistics. Ballistics are generally fast (explosive), rooted in power and force, use a combination of relaxation and tension, and include swings and snatches. Of course, there are some of exercises that feel like both such as thrusters.
There is a lot of crossover between cardio and strength with kettlebells. If you are using kettlebells for cardio there is a lot of strength involved (assuming your bell is heavier than 10 lbs) and if you are using kettlebells for strength, depending on how you structure your workout, there is usually a fair amount (sometimes a lot) of cardiovascular work involved.
My Massachusetts workout was designed with beginners in mind (Kettlebell workouts filmed in the original 13 colonies are beginner based.) and primarily as a cardio circuit. However, as I said before, the beauty of kettlebells (and many of my other favorite tools) is that you get stronger while improving your conditioning and vice versa. They are an effective all around functional fitness tool making them perfect for busy people who don’t live to workout.
Cape Cod was an amazing place to workout. It’s hard to believe I was just there a few months ago.
When I look back at the pictures it feels like I’m looking at pictures of a dream!
Kettlebells for Cardio – Massachusetts
1. Press or Push Press – Left
2. Swings
3. Press or Push Press – Right
4. Swing
5. Rows – Left
6. Swings
7. Rows – Right
8. Swings
9. Squats
10. Swings
11. KB Toss
12. Swings
13. Hot Potatoes
Set your timer to your desired interval (I used a gentle 30/30 work to rest interval.) and do exercises 1-13. Repeat circuit 1-3x.
Hint – If you are short on time use longer work periods (don’t go over a minute), shorter rest periods, and do the circuit once. If you are a machine keep the rest periods short and repeat 3x.
Kettlebells won’t fit everybody’s goals. If you want to be able to deadlift 300 pounds then you are going to need to use a bar and weights. But if you are looking for an alternative to the hamsterwheel treadmill while still improving your cardiovascular health then kettlebells are your friend.
Do you use kettlebells for cardio, strength, or both?
Hugs and High Fives,
Jenn
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Journey with our family on the road at New School Nomads as we travel fulltime in RV through the United States!
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Great advice Jenn!
30/30 intervals are often overlooked for people short on time and not realising that they don’t need 2 hours of gym time to start moving towards a healthier lifestyle. Just 20 minutes 3 times a week of intervals can have long lasting results!
Best of luck with your training!
Steve
Definitely BOTH! I use everything from a 15-lb KB up to a 106-lb KB.
I love doing 30/30 workouts. Thanks for all your fresh ideas! Did you use swings for your 30 seconds of rest or did you totally rest for 30 seconds between each exercise and set of swings?
This is an awesome, informative post, Jenn!! Hope you’re having a lovely week. xoxo