Here’s a very simple metabolic workout that I did earlier this week.
I used a gymboss timer to track my work intervals – but you could do it with a regular stopwatch, or even just looking at the second hand on a clock.
This looks simple – but I tracked heart rate and found it to be a great interval training session!
All i did was the following:
1) Start the gymboss timer and set it for one minute repeats (so it ‘beeps’ every minute)
2) Do 10-12 kettlebell swings or similar (takes about 2s per swing on average)
3) Rest for the remainder of the minute
4) Repeat at the start of the next minute (when the timer beeps)
5) Go for 30 mins or however long you want the interval session to be.
This was an effective 30 min interval training session, using a 20-25s on, 35-40s off work:rest interval.
I changed up the swings – going from two hand swings, to one handed swings (5 each side), to hand-to-hand swings. I also added a round or two of kettlebell snatches, and a round or two of kettlebell clean and jerks (I only did 3 each side of these to keep the work interval the same).
Give it a try, next time you want a short and effective interval workout.
–
Alwyn
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