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Turbulence Training – Day 24: Using Kettlebells As Your High Intensity Interval Training

by Susan · 14 comments

I’m back with the review from day 24 of my journey on Craig Ballantyne’s fat loss workouts, Turbulence Training.

If you’ve missed any of my previous reviews you can get all caught up by clicking here —> Turbulence Training Review.

I was back for my final round of Workout B from Buff Dudes & Hot Chicks. I am only one workout away from finishing this program and moving on to a new one.

Although I loved Buff Dudes & Hot Chicks, I have a ton more strength and have definitely slimmed down, I can’t wait for my next challenge!

Anyway, as I said, I was back to Workout B, an entirely upper body workout and tough, but short, high intensity interval training session.

Here’s what it looked like:


1A) Pull up – 3-8 reps
Rest 30 sec
1B) DB Chest Press – 8 reps
Rest 1 minute and repeat 1-2x

Superset #2

2A) DB Chest Supported Rows – 10 reps
No rest
2B) DB incline press 12 reps
Rest 1 minute and repeat 1-2x

Superset #3

3A) DB 1 arm shoulder press – 10 reps
No rest
3B) DB Shrug – 12 reps
Rest 1 minute and repeat 1-2x

Superset #4:

4A) DB curl- 10 reps
No rest
4B) Decline close grip push ups
Rest 1 minute and repeat 1-2x

10 Minute High Intensity Interval Training Workout

Today I chose to do the high intensity interval training portion of the workout with kettlebells – more specifically, the swing.

I used a combination of the 2 arm swing and the 1 arm swing in both the right and left arms.

What a great workout!

Here’s what it looked like:

Minutes 1-2 Warm up
Minute 3 Swing
Minute 4 Recover
Minute 5 Swing
Minute 6 Recover
Minute 7 Swing
Minute 8 Recover
Minutes 9-10 Cool down

If you aren’t sure how to do a kettlebell swing you can check out this video where I’m happy to demonstrate it for you!

During my swing interval I would switch from the 2 arm swing to a 1 arm swing (right and left) whenever the mood struck me.

And that was that!

If you would like to join me on my Turbulence Training journey you can grab your copy by clicking here —> Turbulence Training.

Until my next review, practice those kettlebell swings!

Your Coach,

Susan Campbell, MS, CSCS

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