Workout of the Week:

Kettlebell Kaos 15-30 Power Interval Workouts

There are 3 unique ways in which you can build your own 15-30 Power Interval Workouts:

Option A- Straight Sets

Select one of the following movement patterns and perform 4 consecutive rounds in 15-30 format:

Hip-Dominant Variation, Push Variation, Knee-Dominant Variation, OR Pull/Olympic Lift Variation

Option B- Supersets

Select one of the following superset formats and alternate between the 2 exercises in 15-30 format:

1- Unilateral

2- Push/Pull

3- Upper/Lower

Option C- 4-Exercise Circuit

Alternate between 15 s of work and 30 s of rest for each exercise in the following whole body circuit:

1- Hip-Dominant Variation

2- Push Variation

3- Knee-Dominant Variation

4- Pull/Olympic Lift Variation

KK 15-30 Power Interval Training Workout mp3 Soundtrack- Special Limited-Time Introductory Price of ONLY $29.95!!

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- ONE KK 15-30 Power Intervals Exercise Guide E-Book PDF ($4.95 value)

Crank it!
BJ

PS- How about some science to back up the effectiveness of these routines? You got it

I am a loyal subscriber to Alwyn Cosgrove’s newsletter at AlwynCosgrove.com, and this is an excerpt from one his recent newsletters that turned out to be a perfect compliment to this post:

A couple of new studies just released (thanks to Adam Campbell for forwarding):

Kelleher et al
The Metabolic Costs of Reciprocal Supersets vs. Traditional Resistance Exercise in Young Recreationally Active Adults.
JSCR 2010 Mar 17. [Epub ahead of print]

This compared traditional weight training (perform a set, rest for a period of time and then repeat) to a reciprocal superset workout (where you perform for example one set of presses, rest a period of time and then perform one set of rows before repeating). The researchers concluded that

“Reciprocal supersets produced greater exercise kJ.min, blood lactate, and EPOC than did [traditional weight training]. Incorporating this method of resistance exercise may benefit exercisers attempting to increase energy expenditure and have a fixed exercise volume with limited exercise time available.”

Basically the superset group burned more calories per minute than the traditional weight training group. So if workout time is limited (which it is for most of us), and the goal is to drop some excess fat, a superset based workout may be superior.

Taking that one step further:

Paoli et al.
Effects of three distinct protocols of fitness training on body composition, strength and blood lactate.
JSMPF. 2010 Mar;50(1):43-51

This looked at three group – a low intensity circuit training group, and endurance (cardio) only training group and a high intensity circuit training group.

This study concluded that among the three groups, the high intensity circuit training showed the greatest reductions in body weight, percentage of fat mass , waistline, blood lactate (produced at 100 Watt during submaximal test) and greater improvement in 6RM in horizontal leg press and underhand cable pulldowns.

“The results obtained favored the conclusion that high-intensity exercise combined with endurance training in the circuit training technique is more effective than endurance training alone or low intensity circuit training in improving body composition, blood lactate, moreover high intensity circuit training results in significantly greater strength increase compared to traditional circuit training”

Really this is just an expansion of the above finding – that pairing or setting up a circuit of exercises with high intensity exercise, will be more effective for fat loss and weight reduction than doing pure endurance training.

When we combine the two – we can extrapolate that reciprocal supersetting, within a circuit format will be the most effective fat loss strategy within the weight room.

Take home advice: If your goal is weight loss or fat loss, set up all your resistance training in superset, triset or circuit (a term we use to describe 4 or more exercises) fashion to really maximize your results. If you add in some interval training (which is metabolically similar to the above type of training – high intensity work followed by a rest period) and clean up your diet, you’ll make great progress.