Operation Kettlebell Wrath. Kettlebell Commando Raids. Strength, balance and endurance workouts. Fat burners. AMRAP. EMOM. TABATA. Super Soldier Project.

Kettlebells EMOM

This is a 20 minutes Kettlebell EMOM (Every Minute On the Minute) workout.  The workout is a HIIT workout designed to target Muscular endurance, flexibility, core strength and cardio.  It also includes a touch of cardio in the form of a light run at the end for to maximise EPOC (Excess Post-exercise oxygen consumption) or ‘afterburn’ effects.  In short, this will help burn more excess body fat.  Undertake the circuit first and on completion immediately undertake the run.

Happy swinging! 

The Circuit

  1. Kettlebell ‘man-makers’ x3.
  2. Double Kettlebell Swings x30.
  3. Kettlebell Turkish Get-ups 1xes.
  4. Double Kettlebell Cleans x12.
  5. Kettlebell sit-ups x12.

 

EMOM workout. HIIT exercises. Best exercises to lose weight fast. HIIT Cardio training. Kettlebell cleans.

 

Set 20 minutes on the stopwatch.  Undertake one exercise listed above each minute and make your way down the list starting from one through to five. Complete the listed number of reps for that particular exercise (For example, during the first minute, undertake the ‘man-makers’, then rest for the remainder of that minute.  On minute two, undertake the kettlebell swings, then rest for the remainder of that minute.  And so on…).

After completion of the five exercises start again from one. You will complete 4 rounds of the circuit in 20 minutes. Ensure good form throughout.

Again, your rest comes with the remainder of the time you have left after completing your assigned exercises in each individual minute. Example: Complete 12 double cleans in 35 seconds, get 25 seconds before the start of the next round. The faster you get done, the more time you have to rest!  That said, pay attention to the technique! Do not compromise with sloppy movement to get things done quicker, you will cheat yourself of the benefits.  Also, any poor technique could also result in injury!!

 

Light Run

Run for 2/4 miles after the workout. Nice and easy pace.

Enjoy. 🙂

 

Check out our ULTIMATE Guide to Callisthenics and Bodyweight Exercises

The Ultimate Guide to Callisthenics and Bodyweight Workouts.

 

Please share or comment below if you enjoyed our Kettlebell EMOM workout! 🙂

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