Craig Ballantyne here, with a quick Kettlebell Workout update.
I was flipping through the December 2009 of Men's Health issue, and a little exercise brief caught my eye.
The magazine reports on a study done by a guy named A. Koch, who reported that doing a 12-minute kettlebell workout helped subjects increase their VO2 max.
Now to be honest, I haven't been able to track down the study, and I think it hasn't been published yet, but here's what Men's Health recommended, and you can easily do this at home.
For your 12-minute Kettlebell workout, the magazine suggested doing as many kettlebell swings as you can in 12 minutes.
Obviously you won't be able to go 12-minutes straight, so you might do 20-30 reps in a row, then rest 15-30 seconds, and repeat as many times as you can in 12 minutes.
NOTE: If you are a beginner, I recommend starting with 6 minutes, rather than 12 minutes, otherwise you will be way too sore the next day and you'll be pissed at me.
So be conservative.
Anyways, in each subsequent workout, you want to do more reps in 12 minutes than you did in your last workout.
You always want to be improving your performance, hitting a personal best, and by doing that, you will improve your physique.
In addition, you can also do this 12-minute workout with Kettlebell Squats (for beginners), or Kettlebell Snatches (advanced).
What a great way to do interval training at home without fancy equipment.
And while the magazine did not report on fat loss, I'm willing to bet those subjects burned a lot of belly fat.
there you go. Simple. Fast. Effective.
That's the power of the kettlebell,
Craig Ballantyne, CSCS, MS
Creator, Turbulence Training
PS - If you want a complete done-for-you Kettlebell Workout program...
...then I recommend you check out the program created by Kettlebell expert and Certified Turbulence Trainer, Chris Lopez:
=> Kettlebell Fat Loss Workouts
And check out his video of how he uses kettlebell workouts at home where he trains with his kids.