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Here’s everything we’ve got for you today:

• The 7 benefits of kettlebell training, explained

• 30 minutes of HIIT training to get your motor running

• CrossFit reverses its gender policy

Training

Bell of the Ball

If you’re pressed for time and only have a small space to store limited amounts of fitness equipment, you need to immerse yourself in the unique benefits kettlebell training has to offer.

Aside from the convenience, kettlebell training, with its focus on unilateral power, offers a chance for your body to fix asymmetries and imbalances that have grown with you over the years. 

Since you rarely put the bell down during a kettlebell session, it also offers you a chance to develop “farmer strength” in your grip without moving from a cushy salaried position to a low-margin plowing and seeding operation. 

All these positives and more await you as we pull back the curtain on the seven more important benefits of kettlebell training. 

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Workouts

30 Sweaty Minutes

One of the best things about fitness is that it’s not one-size-fits-all — your personal preferences help to shape your journey. There are countless ways to arrange your workouts, including cranking out quick and dirty 30-minute sessions.

High-intensity interval training (HIIT) is an outrageously diverse way to structure your training. It allows you to tailor your program for the gym or at-home workouts, turning up the heat on your muscles and heart rate in several intervals during this high-intensity session. 

Don’t know where to begin? Here are the best 30-minute HIIT workouts to get you the most bang for your buck. And don’t worry if your gym isn’t stocked with the best equipment — we’ve got plans that include dumbbells, barbells, kettlebells, and even your own body weight.

CrossFit

A Change of Policy

CrossFit has officially changed its policy on gender classification as it pertains to entry into the CrossFit Open. The longstanding policy, a more laissez-faire rule allowing athletes to enter into whichever gender division they felt most closely aligned with their self-perceived identity, has been amended to require athletes to register for their divisions based on their gender at birth.

Per the official release, this policy change is aimed at helping “to maintain the fairness and integrity of the competition,” which is somewhat at odds with Greg Glassman’s 2019 claim when he said, “I don’t care what box you check.” 

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Quick Hits

👍 Rank This: Over on the Garage Gym Reviews YouTube channel, Coop goes over the best (and worst) adjustable dumbbells for your home workouts.

📷 Watch This: Hafthor Bjornsson, still in comeback mode, turns the weight up in his Arnold Classic prep by deadlifting 470kg.

📚 Study This: A recent study showed that exercise, among its many other benefits, can help reduce the symptoms of internet addiction.

🥣 Eat This: Need a boost before your next workout? Check out these overnight oats recipes from Naked Nutrition to fuel up without breaking the bank.

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