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Fitness Friday- Fast Fitness Workouts

Posted Dec 09 2011 6:54am

I know I know, you don’t have time to workout!
Even though I blogged about no time being an excuse…but regardless here are two effective and fast workouts you can get in and burn those calories, get the metabolism going and not spend a lot of time doing it!

To get a complete full body workout designed for tight schedules, RKS Workout uses kettlebells to get it done.
Kettlebells offer an effective way to combine cardio and resistance training in a short, high-intensity workout that gets you pumped and going.
Studies have shown that a 20 minute kettlebell workout burned an average of 13.6 calories/minute, plus another 6.6 calories a minute on the energy cost of anaerobic work.
So that adds up to over 400 calories in 20 minutes!
So, as you can see it’s great and timely way to build strength and aerobic fitness at the same time.

While I’m sure you’re excited and want to get started you do have to pay attention to technique and form with kettlebells.
There are a variety of moves…. dead lift, single arm swing, two handed swing, Snatch, Turkish Get up to name a few.
You usually do a set of exercise, then rest then go to next set.

I was a kettlebell virgin until last week and now I’m loving it.
Still working on mastering some of the forms and moves but I’m getting there!

You can get outstanding results in a short time frame with kettlebells , so, now what’s your excuse?

Next up, High-intensity interval training (HIIT) which alternates cardiovascular speed intervals (anywhere from somewhere around 8-10 seconds to 5 minutes) with recovery periods (equal to or longer than the speed intervals) for a workout that really gets you going.

Studies have shown that HIIT offers considerably greater results in cardiovascular fitness in less than 1/3 of the time compared to traditional non-stop training at a moderate intensity.
Another added bonus, multiple studies show that those who do HIIT have a greater reduction in both subcutaneous and abdominal fat.


Question of the day
Are you going to make time to workout?
Do you like HIIT or Kettlebell workouts?


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