A few people on this plan have told me they dropped a pound or two a week without changing what they eat:

Have you ever watched how people eat at an ultra-distance event? I ran a 25k a few years ago, right after I moved to the KC area. (25k isn’t really ultra distance, it’s a bit more than a half marathon, about 15.5 miles, but it was part of an event where some folks were doing two laps for a 50k.)

I couldn’t believe how people were eating. Oreos, soup, pasta, pizza, fries, mashed potatoes, all of it.

But it got me thinking.

To finish a 25k or 50k, you have to train a lot. There’s no way around it. Running 3-5 days a week, with long runs over 20 miles as race day gets closer, burns a serious amount of energy. That’s how these folks can eat like that and still cross the finish line lean. It’s not magic, it’s volume of work.

That’s where the Firebreather 4x HIIT Plan came from.

Now, I know most of you are kettlebell people, not runners. That’s the point. This isn’t about becoming a distance runner. It’s about borrowing the conditioning those athletes build, without the miles, so you can stack it on top of your kettlebell work.

Two sample workouts:

Hill Day

• Power walk/run/sprint up the hill, 60 seconds
• Walk back down to recover, 120 seconds
• Repeat for 10 rounds

Roadwork Day

Set your timer for 60 minutes. Walk, jog, or run, whatever intensity is right for you. The goal is to keep your heart rate between 130 and 150 bpm. Use a heart rate monitor, or count manually.

I’ve also had great success with the run-walk-run method for this one.

Every 5 minutes, stop and do:

• 30-second high plank hold (minute 5, 20, 35, 50)
• 10 burpees (minute 10, 25, 40, 55)
• 15 bodyweight squats (minute 15, 30, 45)

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Doing workouts like this (along with bodyweight circuits, “easy conditioning” days, and more) 3-4 times a week on top of your kettlebell training, and you’ll build real cardio conditioning while burning extra calories in the process.

The Firebreather 4x HIIT Plan comes as part of Mission Ready Conditioning. It isn’t sold on its own anywhere else. And it’s on special for the 4th of July weekend.

Grab it here:

-> Firebreather 4x HIIT Plan + Mission Ready Conditioning​

Here’s to getting into great shape this summer!

— Forest