Are You Kettlebell FIIT?


The FITT Principle of exercise science is an acronym for Frequency, Intensity, Time and Type, and is a helpful way keep your kettlebell workouts constantly varied and your body continuously challenged.

Here’s a look at what FITT means and how you can apply it with your kettlebell workouts


This is how often you exercise in a day, week, month or year.  For most people a good recommendation is to do kettlebell training at least 3 days out of the week.

There is an inverse relationship between frequency and intensity, which is the I in F.I.T.T.  The more frequently you exercise, the less intense the workouts can be, and the more intense the workouts are, the less frequently you can do them. 


This is how vigorously you perform your kettlebell exercises. The intensity of exercise can be expressed in several different ways. One way is as a measure of cardiovascular intensity, and a simple way for you to measure the intensity of your kettlebell workout routine is to wear a heart rate monitor. A more intense kettlebell workout will produce a higher (faster) Heart Rate, and a less intense workout will show a lower Heart Rate reading. 

Intensity can also refer to how heavy of a load you are lifting. Lifting a heavier kettlebell will be more intense than lifting a lighter kettlebell. 

It is important to vary the intensity of your workouts-sometimes high intensity, sometimes moderate intensity, and sometimes light intensity.

Time (Duration)

This is the length of time you are active in any kettlebell training workout. Time/Duration is usually expressed in minutes. However in kettlebell lifting, there is also another important facet of time which is the Tempo (also called Speed or Pace). It is not just how long the workout lasts, but more importantly how much time within the workout that you are actually active.

Time and tempo are both calculated. For example, if you do an exercise for 10 minutes at 10 reps per minute, you will have performed 100 repetition. 

Most of your kettlebell workouts will last between 30 minutes to 1 hour for at least 3 training days per week.

It’s  important that you build up the frequency, intensity and time/duration of your kettlebell training slowly and gradually, in order to stay injury-free, to allow adequate recovery between each workout, and to build your confidence through setting and achieving manageable fitness goals.


Kettlebell Lifting is a type of exercise that combines cardiovascular conditioning, with resistance (strength) training and mobility or range of motion.  You can focus more on strength by lifting heavier kettlebells, or more on endurance by performing more repetitions and for a longer period of time with a lighter kettlebell. Your workouts will use a combination of light, moderate and heavy kettlebells, ranging from high to moderate to low repetition schemes.

As you adapt to a particular level of fitness , you can modify one of more of the F.I.T.T variables to allow your mind and body a fresh approach.

Frequency—Add one more day of kettlebell training per week

Intensity—Use a kettlebell 2-4 kg(5-10lb) heavier, or workout at a faster pace (repetitions per minute) to increase Heart Rate intensity

Time—Increase your workout time

Type—Switch from low intensity aerobic training (light weight, high reps) to more anaerobic kettlebell workouts (faster pace, or heavier weight for lower reps)

Understanding how to apply  the FITT Principle in your Kettlebell training will help you to maintain motivation and see steady progress in how your look, feel and move. 

Continue Reading