If you haven’t noticed HIIT training yet, where have you been? Training in these high-intensity interval trainings will certainly burn when you’re running them, but they bring serious rewards. They can help you burn large amounts of calories and at the same time help you build muscle. And what’s the best part? You need to run one for about 20 minutes.
That said, this upper body and core kettlebell workout, courtesy of Onnit athlete Eric Leija, will literally destroy you in just 12 minutes … in a good way.
Eric’s circuit consists of only four movements, each of which needs to run for 40 seconds in a total of six sets. please do not worry. There is a 20 second break between each exercise and an additional 60 seconds break between sets. So I have a lot of breathtaking time.
Eric’s upper body kettlebell training includes the following moves:
- Push-ups to withstand the lines of rebellion of the crawl: Push up and hold the kettlebell with both hands. Do push-ups as usual, and when you’re back in the starting position, put your legs forward and bend your knees slightly into a bear crawl pose. Then line up each kettlebell (separately) towards your chest. Focus on dragging your elbows up towards the sky.
- V-Sit from elbow to knee: Run V-sit, a full-fledged core burner – lie on your back, raise your upper body and legs into the air, and perform a V-shape while keeping your arms and legs straight. To help, inhale before performing V-sit and exhale while performing. When this is done, lift your upper body off the ground with one knee at a right angle. Place your hands behind your ears and twist your body so that your elbows on the other side fit your knees.
- Double arm kettlebell American swing to push the press: This is a serious whole body luck. Hold the kettlebell in both hands, bend your knees slightly and hinge your hips. Straighten your arms and move forward as if you were swinging both kettlebells over your head. Power should be gained by pushing your hips forward rather than using your arms to pull up the kettlebell.
Return to the starting position and perform a push press. Bend your knees again and put yourself in a slightly crouched position. Hold the kettlebell near shoulder height and push the kettlebell over your head as you push it up with your feet to stand up. - Sit through: Sit-through may seem easy, but it’s actually quite difficult. Eric plays with one hand on the ground, but for the first time he can play with both hands on the ground. Basically, with your hand on the ground, twist your body so that it faces in the opposite direction of your hand. Eric’s version is more advanced in that it not only kicks your feet, but also twists your whole body, so play to a comfortable level.
Complete all 4 exercises for a total of 6 sets for serious muscle hypertrophy HIIT training. Well, if you survive, that’s right. Good luck.
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