Age Defying High Intensity Interval Training

By Leanne Wylet

Are you ready for a High Intensity Kettlebell Age Defying Workout?

Total Body HIIT in 5, 10 or !5 minutes based on your time & fitness level. To do these exercises you can use a kettlebell, dumbbell, or body weight.

Instructions: Each round can be done in 5 minutes for those days you are short on time. Depending on your fitness level can repeat for 2 or 3 rounds. Each exercise per side is done for 30 seconds for a total of one minute with a 30 second rest. You can time yourself with a Fit Bit, GymBoss or whatever is handy.

Note: You can increase or decrease your work to rest ratio depending on how much time you have to train & your fitness level.


1. Kettlebell Swing or w/dumbbell or body weight – One minute on with a 30 second rest.

2. Kettlebell or Dumbbell Clean w/1 weight or Gorilla Clean w/2 weights or body weight - One minute on with a 30 second rest or if doing Gorilla Clean one minute on with 30 second rest.

3. Single Arm Squat to an Overhead Press - One minute on with a 30 second rest.

4. Single Leg Deadlift to a Cross Over - One minute on with a 30 second rest.

Advantage of using Kettlebells: Gravity Exercise are kettlebell exercises by nature are resistance exercises that work against gravity with their cast iron cannon shape kettlebell with the handle attached to the top of the weight.

 A well-designed kettlebell program is essential. Why? To correctly learn the fundamental moves, you use every day to push, pull, squat, bend, lunge, rotate & turn controlled by how you breathe. Once the fundamentals of movement are grooved in intensities, loads, and progressions can bolster a physical defense against osteoporosis & other muscular Skeletal conditions.

Age Defying High Intensity Interval Training (HIIT) is a form of "cardio" training, the bouts are done in intervals, with high intensity during the active bouts and an active recovery during the rest bouts because once your heart rate is up it is too hard on your heart to suddenly stop. HIIT burns a lot of fat burning calories in a short period of time. When performing a HIIT interval, usually aim to achieve a max heart rate of 80% — (220-your age) x0.8.v.

The dynamics of the kettlebell reinforces uniform development of muscles, strengthen connective tissues & bones. Injuries are reduced when the body mechanics and postural alignment are not in flexion or extension when exercising. Breathing correctly is an important part of this to control the movement pattern & reduce potential for injuries. Kettlebell are growing in popularity because they dynamically work the entire body with functional movements for strength and conditioning as well as movement, coordination & balance. Kettlebell exercise techniques utilize angular forces and movements that works with the body’s natural mechanics.

I don’t just give you exercises but, coach you through.

Mastery Coach Kettlebell Lady of Iron- Leanne  Wylet with Kettlebell Plus 360 takes your health, fitness & relationships full circle. To learn more, check out:
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