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    kettlebell hiit

    I noticed the new workout kettle hiit and I have a couple of questions.

    Damer neilarey and everyone else

    1. What size kettlebell is recommended? I'm guessing realatively light for a hiit workout, but is there a way to find the right size for me.

    2. Most hiit workouts here are time based. Why is this one not?

    ​​​​​​​Thanks darebee team for all you do!

    #2
    leep00 two quick answers A. Any kettlebell size you can comfortably swing while still being challenged. by it. Everyone's a little different on this. B. To avoid injuries that occur when the pressure of time pushes us to over-exert ourselves.

    I hope this helps. Stay safe.

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      #3
      Damer I have to ask, as someone who usually stays away from HIIT: Isn't the whole purpose of HIIT to go all out in a set time window, as best as possible? Isn't that conflicting with that specific workout?

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        #4
        Thanks Damer!

        I must admit I'm interested in a response to lofivelcro 's question.

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          #5
          lofivelcro yes, HIIT is all about going flat-out in a specific time window but that's when you use your own body weight. As we tire more muscle groups are recruited to spread the load and the body adjusts which is why we make such massive gains with HIIT. When we introduce an external load however that remains a constant. Introducing time-constraints in that set up increases the opportunity for injury by a lot, as we discovered during the extensive field trials, so numbers it is. That way you increase the intensity early on when the muscles are fresh and, as you tire you drop the intensity but maintain the rep number. This creates the pressure on the body which activates the adaptive response we seek in order to get stronger and fitter, physically, but in a much safer way. I hope this answers your question.

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            #6
            Thanks for your answer, Damer and I very much see the reasoning behind the decision to go with a numbers approach instead of a time-based one. But, can it still be called HIIT then, technically speaking? What exactly makes the Kettlebell HIIT workout different from an "ordinary" kettlebell workout?

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              #7
              lofivelcro technically speaking yes, provided of course you don't cheat and kick it back as far as intensity is concerned. As with every workout we put out it comes down to your ability to stay honest with yourself. Weight lifters use HIIT training with weights and they use reps not time so they can maintain form without dropping intensity. The principle behind it exactly the same. I hope this helps.

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                #8
                I found this discussion very interesting

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                  #9
                  Hello,
                  I wanted to try this workout and I did it today.
                  I used 24 kgs kettlebell for the swing,30 libs for the twists exercise and 20 kgs for the rest exercises,I had little interval between exercise and I had 1' interval between sets.
                  At the 3rd set Ι thing, I can say I were at my limits,I drop the weight of squat exercise at the 30 libs and I had 155 pulses, at 1st and 2nd I had 145-148 pulses
                  Of course people stronger than me may use heavier weights but my advise is that there is no need to overtrain, use a weight that you can lift.
                  They say that for a beginner ,16 kgs kettlebell weight is ok, but anyone may do a test.
                  I thing that this will be my next workout.
                  I hope that this information will be helpful.

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