How Effective Is a Tabata Kettlebell-HIIT Program?

By Len Kravitz, PhD
Jan 27, 2016

In May 2015 in San Diego, ACSM’s 62nd annual meeting brought together thousands of professionals from around the globe in more than 70 disciplines to exchange research, present new clinical techniques and share scientific advancements in public health, physical activity, sports medicine and exercise science. This article covers just one of six studies reviewed. To read all of them, see “Six Takeaways From the ACSM Annual Meeting” in the online IDEA Library or in the September 2015 print issue of IDEA Fitness Journal. One of the topics the column explored the effectiveness of a tabata kettlebell-HIIT program, summarized here.


The study:

Acute Cardiorespiratory and Metabolic Responses in Kettlebell High-Intensity Interval Training vs. Sprint Interval Cycling. B.M. Williams
&
R.R. Kraemer, Southeastern Louisiana University, Hammond, Louisiana.


Methodology:

Eight men (average age 21) randomly completed two 12-minute exercise sessions. In the kettlebell-HIIT (KB-HIIT) session, the men performed three circuits of four exercises (sumo squat, kettlebell swings, clean
&
press and sumo dead lift) using a Tabata protocol (20 seconds of exercise followed by 10 seconds of rest). In the second exercise session, the participants performed three 30-second sprint interval cycling (SIC) bouts at an “all-out” effort, each followed by a 4-minute self-selected cycling recovery.

Results indicated that the Tabata KB-HIIT protocol elicited higher oxygen consumption and a lower respiratory exchange ratio (subjects were burning slightly more fat during the work bout). Total kilocalorie expenditure was significantly higher during the KB-HITT (144 kcal) than in the SIC bout (122 kcal).


Take-home message:

KB-HIIT training using a Tabata protocol is a good cardiorespiratory stimulus and a meaningful program design component in an exercise intervention for weight management.

To read more about the other topics explored at ACSM this year, please see “Six Takeaways From the ACSM Annual Meeting” in the online IDEA Library or in the September 2015 print issue of IDEA Fitness Journal. If you cannot access the full article and would like to, please contact the IDEA Inspired Service Team at (800) 999-4332, ext. 7.

Len Kravitz, PhD

Len Kravitz, PhD

"Len Kravitz, PhD, is a program coordinator and professor of exercise science at the University of New Mexico where he received the Presidential Award of Distinction and Outstanding Teacher of the Year award. In addition to being a 2016 inductee into the National Fitness Hall of Fame, Len has received the prestigious Specialty Presenter of the Year and Lifetime Achievement Award from CanFitPro."

Leave a Comment





When you buy something using the retail links in our content, we may earn a small commission. IDEA Health and Fitness Association does not accept money for editorial reviews. Read more about our Terms & Conditions and our Privacy Policy.