Kettlebell Swing Intervals

The Kettlebell Swing Intervals harness the ballistic hip hinge to generate explosive posterior chain power, spiking heart rate to 90% of max in just 20 minutes. An ACE-sponsored study found that 20 minutes of swings burned 412 calories, outperforming the average HIIT session by 20%. The Viking Warrior Conditioning protocol uses 15:15 swing intervals, favored by military special operations because it increases anaerobic capacity 30% more efficiently than #5 Assault Bike Intervals.