Introduction
High-Intensity Interval Training (HIIT) has become a staple in the fitness world due to its efficiency and effectiveness in burning fat and improving cardiovascular health. Combining HIIT with kettlebell training offers an exceptional way to develop explosive power, build muscle, and torch calories simultaneously. The unique mechanics of kettlebell movements, which demand strength, coordination, and cardiovascular effort, align perfectly with the principles of HIIT.
Kettlebell HIIT blends strength and cardio into one dynamic workout. Unlike traditional steady-state cardio or isolated weight training, kettlebell HIIT engages multiple muscle groups in explosive, functional movements performed at high intensity. This approach not only accelerates fat loss but also builds lean muscle mass and enhances athletic performance.
The kettlebell swing, one of the fundamental movements, exemplifies this dual benefit. It recruits the posterior chain—glutes, hamstrings, lower back—while elevating heart rate and metabolic demand. Incorporating kettlebell swings alongside presses, cleans, and squats in an interval format magnifies these benefits. In addition, the challenging nature of kettlebell exercises improves coordination, balance, and core stability, which are often neglected in conventional training.
This book will explore the science behind kettlebell HIIT, detail effective workout structures, provide exercise technique guidance, and share programming tips for different fitness goals. Whether you’re a beginner looking for fat loss or an athlete seeking explosive power, kettlebell HIIT offers a powerful, efficient path to achieving your fitness ambitions.
The Science Behind Kettlebell HIIT
To appreciate the power of kettlebell HIIT, it’s important to understand the underlying physiological mechanisms.
HIIT and Metabolic Adaptations
High-Intensity Interval Training alternates short bursts of intense effort with recovery periods, pushing the body to operate at near maximal effort repeatedly. This pattern elevates oxygen consumption during and after exercise (excess post-exercise oxygen consumption, or EPOC), increasing calorie burn for hours post-workout. HIIT improves insulin sensitivity, enhances mitochondrial density, and boosts cardiovascular efficiency.
Kettlebell Training and Muscle Activation
Kettlebell exercises emphasize multi-joint, ballistic movements that recruit large muscle groups. The swinging motion activates the posterior chain more than many traditional weightlifting moves, promoting strength and power. Dynamic lifts such as snatches and cleans require explosive hip drive, coordination, and grip strength, training both the central nervous system and muscular system for power output.
Synergy of Kettlebells and HIIT
When combined, kettlebell movements maximize both anaerobic and aerobic energy systems. The explosive nature of the lifts challenges fast-twitch muscle fibers, while the interval format sustains elevated heart rates, improving cardiovascular endurance. This synergy results in a highly efficient workout that builds muscle, burns fat, and enhances overall conditioning.
Key Kettlebell Exercises for HIIT
When it comes to building a kettlebell HIIT routine that delivers both explosive power and maximum fat burn, exercise selection is critical. Unlike traditional weightlifting exercises that often isolate specific muscle groups, kettlebell movements are generally compound and functional—meaning they engage multiple muscle groups and energy systems at once. This makes them ideal for high-intensity intervals where time efficiency and full-body output are priorities.
In this chapter, we’ll cover the essential kettlebell exercises that form the backbone of any effective HIIT session. These movements are selected for their ability to drive intensity, increase muscular coordination, and enhance cardiovascular challenge—all while minimizing the need for large gym equipment or machines.
1. Kettlebell Swing
Primary Muscles Worked: Glutes, hamstrings, core, lower back, shoulders
Why It Works for HIIT: The swing is the foundational ballistic kettlebell movement. It uses a powerful hip hinge pattern to create explosive movement, which taxes the posterior chain and dramatically elevates the heart rate. The repetitive, rhythmic nature of swings makes them perfect for timed intervals.
Form Tips:
- Hinge at the hips, not the knees.
- Keep your back flat and core braced.
- Drive through the hips to swing the bell to chest height.
Interval Suggestion: 20 seconds swings / 10 seconds rest, 8 rounds (Tabata-style)
2. Kettlebell Snatch
Primary Muscles Worked: Shoulders, traps, back, glutes, core
Why It Works for HIIT: The snatch is an advanced explosive lift that moves the kettlebell from the ground (or swing) to overhead in one fluid motion. It’s highly metabolic and requires power, timing, and grip strength. A few reps can spike the heart rate quickly, making it excellent for short, intense bursts.
Form Tips:
- Use momentum from the hips and legs.
- Keep the bell close to the body during the ascent.
- “Punch” through at the top to stabilize overhead.
Interval Suggestion: 30 seconds snatches (each arm) / 30 seconds rest, repeat 4–6 rounds
3. Kettlebell Clean
Primary Muscles Worked: Biceps, traps, glutes, hamstrings, core
Why It Works for HIIT: The clean is a transitional movement that brings the bell from a swing into the rack position. It’s a great way to load the body for presses, squats, or jerks. When repeated in intervals, cleans demand coordination, posterior chain engagement, and cardiovascular stamina.
Form Tips:
- Avoid “flipping” the bell harshly—roll it around the wrist.
- Drive with the hips, not the arms.
- Keep your wrist straight in the rack position.
Interval Suggestion: 45 seconds of alternating cleans / 15 seconds rest, 5 rounds
4. Kettlebell Press (Strict or Push Press)
Primary Muscles Worked: Shoulders, triceps, upper chest, core
Why It Works for HIIT: Overhead pressing with a kettlebell requires shoulder stability and core engagement. Incorporating this into HIIT rounds improves strength under fatigue and builds muscle endurance. The push press variation adds lower-body explosiveness.
Form Tips:
- For strict press, avoid using your legs.
- For push press, use a dip-drive motion to assist the press.
- Maintain a tight core and stable base.
Interval Suggestion: 30 seconds each side / 20 seconds rest, 3–5 rounds
5. Goblet Squat
Primary Muscles Worked: Quads, glutes, core, upper back
Why It Works for HIIT: Holding a kettlebell in front of the chest (the “goblet” position) during squats adds load to the movement while reinforcing upright posture and core tension. It’s a great full-body, low-impact movement that complements high-intensity circuits without overwhelming the joints.
Form Tips:
- Keep the chest lifted and elbows inside the knees.
- Sit back and down into a deep squat.
- Brace the core at the bottom to protect the spine.
Interval Suggestion: 40 seconds squats / 20 seconds rest, 4–6 rounds
6. Kettlebell Deadlift High Pull
Primary Muscles Worked: Glutes, hamstrings, traps, rear delts, arms
Why It Works for HIIT: This hybrid move combines a traditional hip hinge with an upper-body pulling motion, creating a two-part explosive lift. It’s effective for building strength and cardio simultaneously, making it a perfect “finisher” exercise in a HIIT circuit.
Form Tips:
- Begin with a strong deadlift posture.
- As you rise, pull the bell toward your chest using elbows.
- Keep your shoulders back and avoid excessive shrugging.
Interval Suggestion: 20 seconds work / 10 seconds rest, 8 rounds
7. Kettlebell Thruster
Primary Muscles Worked: Quads, glutes, shoulders, triceps, core
Why It Works for HIIT: The thruster is a squat-to-overhead press combo that demands full-body coordination and strength. It elevates the heart rate quickly and builds muscular endurance across major muscle groups. It’s one of the most challenging and efficient total-body HIIT moves.
Form Tips:
- Initiate the movement from a solid squat base.
- Use momentum from the squat to help drive the bell overhead.
- Control the descent on both ends of the movement.
Interval Suggestion: 30 seconds work / 30 seconds rest, 6 rounds
Safety and Injury Prevention
High-intensity interval training with kettlebells can be a powerful tool for developing explosive strength, burning fat, and improving cardiovascular health. However, as with any intense training modality, there are inherent risks—especially when improper technique, poor programming, or lack of recovery come into play. This chapter focuses on how to stay safe, protect your joints and muscles, and prevent setbacks during your kettlebell HIIT journey.
Why Safety Is Non-Negotiable
Kettlebell exercises involve ballistic movements, multi-joint coordination, and often significant load. Combine that with high-intensity intervals and fatigue, and the risk for injury can increase without proper safeguards. Common issues include:
- Lower back strain from poor hinge mechanics.
- Shoulder impingement from unstable overhead presses.
- Wrist or forearm discomfort due to improper clean/snatch technique.
- Knee pain from poor squat or lunge form.
- Overtraining injuries, such as tendonitis or joint inflammation.
Fortunately, most of these problems are preventable with mindful programming, solid technique, and attention to recovery.
1. Master Form Before Increasing Intensity
This is the number one rule for injury prevention in kettlebell HIIT. Before attempting high-speed circuits or heavy kettlebell intervals, you must develop a strong foundation of form.
Key Technique Tips:
- Kettlebell swing: Hinge at the hips, not the lower back. Keep the shoulders packed and core engaged.
- Snatch and clean: Ensure the bell rolls around the wrist rather than flopping over it.
- Overhead work: Keep the arm in line with the ear and avoid overextending the lower back.
- Squats and lunges: Keep knees aligned with toes and avoid collapsing inward.
- Turkish get-ups: Move slowly and deliberately through each phase.
Best Practice: Spend several weeks practicing movements slowly with light to moderate weight before incorporating them into high-intensity circuits.
2. Warm Up with Purpose
Many injuries occur not during the peak of a workout but in the first few minutes—when muscles are cold, joints are stiff, and movement patterns haven’t been activated. A thorough warm-up prepares the body for dynamic movement and reduces injury risk.
Effective Kettlebell Warm-Up (5–8 minutes):
- Arm circles, shoulder rolls, and hip openers to mobilize joints.
- Bodyweight squats, lunges, and glute bridges to activate key muscle groups.
- Light kettlebell swings and halos to groove movement patterns.
- Controlled breathing to activate the diaphragm and set mental focus.
3. Respect Recovery and Fatigue
HIIT is demanding, and kettlebell HIIT can be especially taxing due to the complexity of the movements. When fatigue sets in, form deteriorates—leading to increased risk of strain or poor joint loading. Recovery isn’t just about taking days off; it’s about intelligently managing stress and giving your body time to adapt.
Smart Recovery Strategies:
- Schedule rest days or active recovery between HIIT sessions (e.g., yoga, walking, mobility work).
- Limit HIIT to 2–4 sessions per week, especially if lifting or doing other forms of cardio.
- Sleep 7–9 hours per night, as most recovery and muscle repair happens during deep sleep.
- Hydrate and refuel after training to replenish glycogen stores and support tissue repair.
4. Progress Gradually
Start with foundational exercises and a moderate pace, especially if you’re new to kettlebells or HIIT. One of the biggest mistakes people make is going “all in” too early—choosing a heavy weight, long duration, or too many reps right out of the gate.
Progression Tips:
- Begin with 2–3 exercises per workout before building to longer circuits.
- Use a lighter kettlebell until technique becomes automatic, then gradually increase load.
- Increase duration, rounds, or complexity only once you’ve mastered the current level.
- Record your sessions to track progress and avoid repeating overload errors.
5. Choose the Right Kettlebell Size
The right weight depends on your experience, strength level, and the exercise at hand. Going too heavy can compromise form, especially in ballistic movements like swings or snatches.
General Guidelines:
- Beginners (women): 8–12 kg (18–26 lbs)
- Beginners (men): 12–16 kg (26–35 lbs)
- Intermediate/Advanced: 16–24 kg (35–53 lbs), depending on the movement
Use lighter weights for overhead or complex movements (e.g., Turkish get-ups), and heavier ones for lower-body exercises like swings and deadlifts.
6. Listen to Your Body
No program, no matter how well-designed, is more important than your body’s signals. Pain, persistent soreness, unusual fatigue, or changes in performance are all signs something needs adjustment.
Know the difference:
- Muscle burn is normal during intervals; joint pain or sharp discomfort is not.
- Being out of breath is expected; dizziness or nausea may indicate poor pacing or dehydration.
- Fatigue post-workout is okay; feeling drained for days is a red flag for overtraining.
Never push through pain. Adapt the workout, reduce intensity, or seek professional advice if needed.
7. Modify Movements When Necessary
Not all exercises are suitable for all people, especially those with pre-existing injuries or mobility limitations. One of the strengths of kettlebell HIIT is its adaptability.
Common Modifications:
- Replace snatches with swings for simpler overhead-free conditioning.
- Use goblet squats instead of overhead thrusters for those with shoulder issues.
- Substitute step-back lunges for walking lunges to reduce knee strain.
- Practice half get-ups before progressing to the full Turkish get-up.
These adjustments allow you to keep training intensity high while reducing risk and managing your own limitations.
Nutrition and Recovery to Maximize Kettlebell HIIT Results
The effectiveness of your kettlebell HIIT workouts hinges on more than just exercise selection or program structure. Your nutrition and recovery habits are critical to maximizing fat burn, building lean muscle, and sustaining performance over time. High-intensity training depletes energy stores, creates metabolic stress, and demands efficient repair processes. Without adequate fuel and recovery, your results may plateau—or worse, regress.
In this chapter, we’ll break down the essential strategies for eating, hydrating, and recovering in a way that supports high-performance training, optimal fat loss, and long-term progress.
1. Fueling for Performance: Pre-Workout Nutrition
Before diving into a kettlebell HIIT session, your body needs available energy to perform at its best. Unlike long, steady-state cardio where fat may be the dominant fuel, HIIT primarily draws on glycogen—your muscles’ stored form of carbohydrate.
Ideal Pre-Workout Timing: 1–2 hours before training
Goal: Provide carbs for energy, and a small amount of protein to support muscle function
Sample Pre-Workout Meals:
- A banana with almond butter
- Greek yogurt with berries
- Oatmeal with protein powder
- Whole grain toast with a boiled egg
Avoid: High-fat or heavy meals right before training, as they can slow digestion and reduce performance
If you’re training early in the morning and don’t want a full meal, a small snack like a piece of fruit or a few sips of a protein shake can be enough to get going.
2. Post-Workout Nutrition: Recovery and Repair
After a high-intensity kettlebell session, your body needs to replenish glycogen, repair muscle tissue, and reduce inflammation. The first 30–60 minutes post-workout is often referred to as the “anabolic window”—a prime time to accelerate recovery.
Key Nutrients:
- Protein (20–30g): Repairs and rebuilds muscle fibers
- Carbohydrates (30–60g): Restores glycogen stores and supports hormonal recovery
- Hydration: Replaces lost fluids and electrolytes
Sample Post-Workout Meals:
- Grilled chicken with sweet potato and broccoli
- Protein smoothie with banana, spinach, and oats
- Scrambled eggs with avocado and whole grain toast
- Quinoa bowl with black beans and grilled veggies
3. Daily Nutrition for Fat Burn and Muscle Retention
To lose fat while preserving lean mass, you must create a caloric deficit without compromising nutrient quality or muscle recovery. HIIT workouts make this easier because they increase EPOC (excess post-exercise oxygen consumption)—meaning you burn calories even after the workout ends.
Key Guidelines:
- Protein intake: Aim for 0.7–1g of protein per pound of bodyweight daily to maintain muscle mass.
- Whole foods first: Focus on lean meats, fish, vegetables, fruits, whole grains, legumes, and healthy fats.
- Watch sugar and alcohol: Excessive sugar and alcohol consumption can disrupt metabolism and recovery.
- Meal timing: Space meals evenly throughout the day to avoid energy dips and improve workout readiness.
If you’re trying to lose weight, a modest deficit (200–500 calories/day) is safer and more sustainable than aggressive restriction.
4. Hydration: The Unsung Hero
Dehydration is a hidden performance killer. Just a 1–2% drop in hydration status can reduce physical performance and mental focus. Kettlebell HIIT makes you sweat—and sweating means losing not just water, but electrolytes like sodium, potassium, and magnesium.
Hydration Tips:
- Drink 16–20 oz (500–600 ml) of water 1–2 hours before training
- Sip water during your workout, especially in hot or humid conditions
- Post-workout: Rehydrate with water or a low-sugar electrolyte drink
- Monitor urine color: Pale yellow indicates proper hydration
5. Supplementation for Recovery (Optional but Helpful)
While most of your nutrients should come from food, some supplements can support intense training and recovery.
Popular Supplements for Kettlebell HIIT Athletes:
- Whey protein: Convenient, fast-digesting protein for post-workout recovery
- Creatine monohydrate: Enhances power output and muscle recovery; 3–5g daily
- Omega-3 fatty acids (fish oil): Reduces inflammation and supports joint health
- Magnesium: Aids in muscle relaxation and sleep
- Electrolytes: Replenish sodium, potassium, and magnesium lost in sweat
Always consult a healthcare provider before starting any new supplement, especially if you have medical conditions or take medications.
6. Sleep: The Ultimate Recovery Tool
No aspect of recovery is more important—or more overlooked—than sleep. This is when the body repairs muscles, rebalances hormones, and consolidates motor patterns (essential for skill development in complex kettlebell moves).
Sleep Recommendations:
- 7–9 hours per night for most adults
- Stick to a routine: Consistent sleep/wake times improve recovery
- Create a sleep-friendly environment: Cool, dark, and quiet
- Avoid screens 1 hour before bed: Blue light disrupts melatonin production
Poor sleep can blunt your training gains, increase cortisol levels, and even increase cravings for sugar and junk food the next day.
7. Active Recovery: Stay Moving on Off Day
Recovery doesn’t always mean complete rest. On your non-HIIT days, active recovery helps stimulate circulation, reduce stiffness, and promote nervous system balance without adding stress to your joints or muscles.
Examples of Active Recovery:
- Walking or light cycling
- Gentle yoga or mobility work
- Foam rolling and stretching
- Swimming or water aerobics
Even 20–30 minutes of low-intensity activity can make a big difference in how well your body bounces back from kettlebell HIIT.
8. Managing Inflammation and Muscle Soreness
Some soreness after HIIT is normal, especially when you’re new or increasing intensity. But chronic soreness, joint stiffness, or systemic inflammation can stall your progress and increase injury risk.
Strategies to Reduce Inflammation:
- Eat anti-inflammatory foods: Berries, leafy greens, turmeric, salmon, olive oil
- Stay hydrated
- Sleep deeply and consistently
- Use contrast therapy: Alternating hot and cold showers or baths can reduce soreness
- Massage or foam roll regularly: Helps break up muscle tightness and improve blood flow
Staying Consistent, Motivated, and Results-Driven
Kettlebell HIIT is not just a workout style—it’s a training philosophy built on efficiency, intensity, and functionality. But no matter how effective a program is on paper, the real key to transformation lies in long-term consistency. This final chapter explores the mental, emotional, and behavioral strategies that will help you stay on track with your training, avoid burnout, and maintain motivation for the long haul.
1. The Consistency-Motivation Loop
Motivation may get you started, but consistency keeps you going. Interestingly, these two feed into each other. The more consistent you are, the more results you see. The more results you see, the more motivated you become. Breaking this loop often leads to frustration and falling off track.
Build consistency by:
- Setting realistic workout goals (e.g., 3 sessions per week to start)
- Scheduling your workouts like appointments
- Using habit stacking (e.g., kettlebell HIIT after your morning coffee)
- Tracking your workouts (e.g., reps, rounds, weight used)
Remember: the best program is the one you’ll stick to.
2. Progress Tracking for Motivation
One of the most powerful motivators is progress. But progress doesn’t always look like weight loss or muscle gain. In kettlebell HIIT, progress can show up as:
- Increased reps or rounds completed
- Using a heavier kettlebell
- Better form and coordination
- Shorter rest times between intervals
- Improved heart rate recovery
- Feeling more energized and confident
Use a training journal or app to record your sessions. Small wins build up into massive changes over time.
3. Use Challenges to Spark Momentum
Short-term challenges are great for boosting motivation and adding structure. A 4-week kettlebell HIIT challenge, for example, can help create urgency, encourage consistency, and deliver quick results.
Example Challenge Format:
- Week 1–2: 3 workouts per week, 20 minutes/session
- Week 3: 4 workouts, slightly increased intensity
- Week 4: 4–5 workouts, performance-focused (test max rounds, reps, or weight)
Include assessments at the start and end (e.g., number of swings in 5 minutes) to measure progress.
4. Train with Purpose, Not Perfection
You don’t need to be perfect to make progress. Life happens—missed workouts, off days, fatigue. What matters is getting back on track, not spiraling into guilt.
Adopt the 80/20 rule:
- If you hit your workouts and nutrition goals 80% of the time, you’ll see great results.
- Don’t let the 20% derail your long-term progress.
Forgive yourself quickly, and stay focused on the big picture.
5. Create an Environment That Supports Your Goals
Behavioral science shows that your environment often has more influence on your habits than motivation does. To make kettlebell HIIT a lasting part of your life, make it easy to access and hard to avoid.
Tips for a Supportive Environment:
- Keep your kettlebell visible in a room you frequent
- Lay out workout clothes the night before
- Create a dedicated space (even a small corner) for training
- Stream a favorite workout video or playlist to trigger action
Minimize friction. The easier it is to start, the more likely you’ll follow through.
6. Celebrate Milestones, Not Just Outcomes
You don’t need to wait for six-pack abs or fat loss to celebrate success. Acknowledge every improvement and every act of discipline.
Examples of Wins to Celebrate:
- Completing your first full kettlebell HIIT workout without extra rest
- Learning the kettlebell snatch with proper form
- Upgrading to a heavier kettlebell
- Completing 4 straight weeks of consistent training
Celebrating these moments reinforces the belief that you’re making real progress—and that helps you stay the course.
7. Make It Enjoyable
Enjoyment is the ultimate consistency hack. If you look forward to your workouts, motivation becomes nearly automatic.
Ways to boost enjoyment:
- Use music or podcasts to energize your sessions
- Train with a friend or join an online kettlebell community
- Rotate workouts to avoid monotony (e.g., strength focus one week, conditioning the next)
- Try themed workouts (e.g., “Hero” HIIT, time-based challenges, power circuits)
Find the fun, and it stops feeling like a chore.
8. Plan for Plateaus and Adjust Accordingly
Even the most effective routines hit plateaus. Your body adapts, and what once felt hard becomes manageable. This is a sign of progress, not failure.
Overcoming Plateaus:
- Add weight to your kettlebell
- Increase the number of rounds or reduce rest time
- Try more complex exercises (e.g., from swings to snatches or cleans to thrusters)
- Revisit your nutrition—small tweaks can reignite fat loss or energy
- Take a deload week to recover, then come back stronger
Plateaus are a natural part of growth. Use them as feedback, not as reasons to quit.
9. Build a Lifestyle, Not Just a Routine
Ultimately, the goal isn’t just to “do kettlebell HIIT”—it’s to be someone who trains consistently, eats mindfully, and pursues health with intention. It becomes part of your identity.
Shift your mindset:
- From “I have to work out” → “I get to challenge myself today”
- From “I want fast results” → “I want lasting change”
- From “I missed a workout” → “I’m staying in this for the long term”
This mindset shift helps you stick with kettlebell HIIT through ups and downs, changes in schedule, or even motivation dips.
Conclusion:
Research on high-intensity interval training (HIIT) consistently highlights its effectiveness for improving cardiovascular fitness, metabolic health, and fat oxidation. According to Gibala and McGee (2008), HIIT can deliver benefits similar to traditional endurance training in a much shorter time. Studies by Weston et al. (2014) and Kessler, Sisson, and Short (2012) confirm that HIIT is particularly effective for increasing VO₂ max and enhancing insulin sensitivity. Kettlebell training specifically combines aerobic and anaerobic conditioning, as shown in a study by Jay et al. (2011), which found that regular kettlebell workouts improved muscular strength and reduced low back pain. McGill and Marshall (2012) demonstrated that the kettlebell swing, a foundational movement in kettlebell HIIT, is effective at activating the posterior chain while keeping spinal loading minimal. Additionally, Falatic et al. (2015) found that a 6-week kettlebell program significantly improved aerobic capacity and core strength in female collegiate athletes. Nutritional recommendations for post-HIIT recovery are supported by Ivy and Portman (2004), who emphasize the importance of protein and carbohydrate intake in the post-exercise window to maximize recovery and muscle protein synthesis. Sleep’s role in recovery is backed by Fullagar et al. (2015), who concluded that sleep is a fundamental component in athletic performance and recovery. Altogether, the literature affirms the physiological and performance advantages of kettlebell HIIT when paired with proper nutrition, sleep, and consistency.
SOURCES
Falatic, J. A., Plato, P. A., Holder, C., Finch, D., Han, K., & Cisar, C. J. (2015). Effects of kettlebell training on aerobic capacity. Journal of Strength and Conditioning Research, 29(7), 1943–1947.
Fullagar, H. H. K., Skorski, S., Duffield, R., Julian, R., & Meyer, T. (2015). The effect of sleep hygiene education on sleep and performance in elite athletes: A systematic review and meta-analysis. Sports Medicine, 45(12), 1617–1628.
Gibala, M. J., & McGee, S. L. (2008). Metabolic adaptations to short-term high-intensity interval training: A little pain for a lot of gain? Exercise and Sport Sciences Reviews, 36(2), 58–63.
Ivy, J. L., & Portman, R. J. (2004). Nutrient timing: The future of sports nutrition. Basic Health Publications.
Jay, K., Frisch, D., Hansen, K., Kjerkegaard, L., Zebis, M. K., Andersen, C. H., & Andersen, L. L. (2011). Kettlebell training for musculoskeletal and cardiovascular health: A randomized controlled trial. Scandinavian Journal of Work, Environment & Health, 37(3), 196–203.
Kessler, H. S., Sisson, S. B., & Short, K. R. (2012). The potential for high-intensity interval training to reduce cardiometabolic disease risk. Sports Medicine, 42(6), 489–509.
McGill, S. M., & Marshall, L. W. (2012). Kettlebell swing, snatch, and bottoms-up carry: Back and hip muscle activation, motion, and low back loads. Journal of Strength and Conditioning Research, 26(1), 16–27.
Weston, M., Taylor, K. L., Batterham, A. M., & Hopkins, W. G. (2014). Effects of low-volume high-intensity interval training (HIT) on fitness in adults: A meta-analysis of controlled and non-controlled trials. Sports Medicine, 44(7), 1005–1017.
HISTORY
Current Version
May, 30, 2025
Written By
BARIRA MEHMOOD