10,000+ Kettlebell Swings – 2,000 Down|Fitness Challenge

Workout 2 of my Got Milk and 10,000 Swings? challenge. The challenge is to perform 10,000+ Kettlebell Swings during the month and consume 32 oz of milk each day. The challenge gets the “fat burning” and refuels the body. The key is metabolic resistance training.

Metabolic resistance training is a form of high intensity interval training that utilizes weights. The key outcome of metabolic resistance training is that it works your body hard while exercise and kicks up your metabolism for hours after. This challenge is a perfect example of metabolic resistance training and why the kettlebell swing is often referred to at the best movement for burning fat.

The Challenge

I stuck with the same timing and weight as Workout 1. I setup my Tabata timer on my iPhone for 40 rounds of 40 seconds of work and 20 seconds of rest. Then I pulled out my new 24kg kettlebell – I was set.

Here is how I broke down the rounds with grip variations:

• 1-20: one-arm kettlebell swings alternating every 5 swings.
• 20-30: two-arm kettlebell swings, then two sets of one-arm kettlebell swings alternating every 5 swings.
• 30-40: two-arm kettlebell swings, with an occasional round of one-arm kettlebell swings.

Metabolic Resistance Training

The key to increasing you metabolism for hours after a workout is the varied intensity of the exercise. You want to go from high intensity intervals to periods of rest. These intervals can vary. The earliest study I’ve heard about used 12 seconds of work with 8 seconds of rest. Others use an even split of 30/30. But the most predominate interval is called the Tabata.

Tabata Interval training uses intervals of 20 seconds of work and 10 seconds of rest repeated for 8 rounds.

Independent of the intervals used metabolic resistance training forces your body to peak performance followed by short periods of rest and recovery. This cycle is what pushes your body to increase its metabolism and continue to burn fat for hours after your done with the training.

I drank my morning dose of 16 oz of 1% chocolate milk and a banana while typing this post. I’m excited to see how the rest of the Got Milk and 10,000 Swings? challenge goes; join me and let me know how you do.

About Troy Pesola

Troy is the founder of Cube.Dweller.Fitness. He's an innovation catalyst in several areas of life including business, marketing, and process improvement. Outside of work he's actively involved in fitness, health, and living vibrantly in the Rocky Mountains of Colorado.