NEW PROGRAM: Kettlebell Cardio for Fat Loss

[@Cannulae]

What I like about Dan's approach is that its realistic, and achievable. All done in home with simple equipment that will never wear out.

[@DanJohnStrengthCoach]

Thank you. That's exactly my goal for this podcast.

[@stevewaters6679]

I have just re-discovered this channel...Iove the actual joy in your voice when you answer these questions...even if you've answered 100...perhaps even 1000s of times...keep it up much love...

[@DanJohnStrengthCoach]

You are very welcome, thanks for finding us.

[@kenw2909]

Phone app Tabata timer works great for these type of workouts. I like the name 30-30 for 30. I didn't realize that what I've been doing for four years has a name.

[@DanJohnStrengthCoach]

It’s a great program

[@K4R3N]

Downloading the app. Tha k you!

[@Patreas1971]

Excellent training approach for the raining days.

[@DanJohnStrengthCoach]

Absolutely

[@KettlebellMaxxin]

I have done the 30-30-30 for years. It is such a good concept. I like to pick 4 to 6 exercises that I just cycle through a circuit. Great recommendation Dan. I forgot about this and need to hit one tomorrow. As it is raining in my geographic location. Perfect timing!

[@DanJohnStrengthCoach]

I agree...it's a fun system.

[@K4R3N]

Clever Dan. Just got back from a family vacation in Mexico and the resort had a gym with kettlebells so I taught my younger sister (39yo) the ABC workout. We both used lift KBs and ran it for 15 rounds/minutes. ABC is very effective for new lifters, just 3 movements. I had to coach her swing mechanic because she was squatting and arming the bell up and down it rather than hinging. She enjoyed it and I taught her how to progress it.

[@DanJohnStrengthCoach]

That’s a great story. Thank you for sharing it with all of us. It’s inspiring.

[@xene911]

This is great! Did this for some weeks, 2 summers ago - nice change in pace if you are normally lifting rather heavy.

[@DanJohnStrengthCoach]

Great job!

[@davexhayter]

I do a trimmed down version of the “one stop shop” from your 2nd 10K swings article on T-Nation. I do it once through EMOM with 10-15 swings so it comes out to 20 min. Alternate sets of swings with: Kneeling press L / R KB row L / R Goblet Sq Double KB sumo deadlift Suitcase L / R Down-up dog “pumps” 20 minutes then a solid walk. I like to play around, sometimes do double KB presses, front squats, & rack carries instead of the single bell stuff. I like the idea of the 30-sec work and some of these variations ie with the carries as the main movement.

[@DanJohnStrengthCoach]

That's very good...I like that.

[@davexhayter]

@ Thank you sir. Merry Christmas and Happy New Year to you & yours!

[@rampageashton]

I have subtalar osteoarthritis and walking too much, really ups the pain level. So im really going to give this a shot on my off days. I have a home gym so 30 secs assault bike , 30 secs swings , pressups , rows, i can make my own mix each time. Makes me feel hopefull.

[@DanJohnStrengthCoach]

Let me know how this goes. I like your choices.

[@rampageashton]

@DanJohnStrengthCoach I certainly will. Thanks for all your help. Much appreciated

[@MasterABB6]

I really love doing 30:30 for 30m on my echo bike. Wipes me out many times.

[@DanJohnStrengthCoach]

Oh, on a bike. That's a good idea.

[@bocephus517]

Great video, Thanks.

[@DanJohnStrengthCoach]

Glad you liked it!

[@andrewkness8982]

Great advice as always!

[@DanJohnStrengthCoach]

Glad you think so!

[@jonathanroche732]

The kettlebell swing is probably my favorite exercise of all time but I find it hard to program it in to my routine on top of everything else. Sometimes i want to do 500 swings with my 55lb kettlebell , sometimes i want to up the weight and swing my 85lb kettlebell for less reps. Sometimes i want to do a ladder routine where its 5 swings 5 push ups 10 swings 10 push ups 15 15 20 20. Then repeat that. But i also like the idea of picking a weight and doing 250 swings straight and doing burpees anytime i set the kettlebell down. Now i want to give this 30/30/30 a shot lol

[@DanJohnStrengthCoach]

The 30/30 for 30 is pretty good.

[@RAINSMAN79]

I noticed the single kettlebell ABC takes me 15 seconds so do the ABC for both sides takes right at 30 seconds and then rest the remainder of the minute. Been working well for me. Once I can do 30 minutes I go up a bell.

[@DanJohnStrengthCoach]

I like to read that. Sometimes when I’m reading people’s results and workouts online with this program, I’m pretty sure they don’t believe in any kind of buildup at all. You’re a good role model.

[@TheGingerKing1994]

Suitcase carries through the house!

[@DanJohnStrengthCoach]

I've done crazier things...

[@philk4645]

how long/far do you recommend after lifting or KB workout?

[@DanJohnStrengthCoach]

"Long/far" what? Walk? 30-45 minutes, but I feel like I am missing something.

[@jackmehoff2363]

I think he means how much time after a lifting weights do you start walking, and then how far Do you walk, idk, im not a scientist

[@philk4645]

yes, walk - sorry i don’t proof read well

[@Lion-qi8ej]

Weather is NO excuse. Come on folks. Get real. Some rain, cold and extreme weather put you in another league. Do it! Come back and tell us how awesome embracing the suck was.

[@DanJohnStrengthCoach]

Some days here in Utah, until the streets and sidewalks are plowed, you probably can't actually do much on the streets.

[@adamratcliffe4507]

That sounds brutal

[@DanJohnStrengthCoach]

It's actually quite reasonable.

[@robertdavid4058]

He said Zone 2 not Zone 5.

[@DanJohnStrengthCoach]

Who is the "he" here?

[@robertdavid4058]

@@DanJohnStrengthCoachthe guy who’s question you were literally answering at the beginning of the video.