The 1 minute Interval… Introducing the Super LEAN class

By August 23, 2017 No Comments

When I first created Warrior Goddess Kettlebell Training I researched all the different modes of fitness, training instructors and methods out there to create and formulate my own unique approach using the amazing kettlebell.

I wanted to create a careful combination of yoga, martial arts, fitness and kettlebells all into one.

Kettlebell training is not new, nor is it a fad, having been around for 100s of years and so of course have yoga and martial arts.

I wanted to combine this research and study of fitness methods like HIIT and Tabata along with my love of feeling kick ass and empowered using the best of what martial arts offer without the actually punching and kicking! I also love the teachings of my favorite Kettlebell teachers Dasha Libin Anderson of Kettlebell Kickboxing and Greg from Kettlebells Workouts in addition to the traditional teacher of Pavel Tsatsouline.

We know that kettlebell training makes women lose weight in half the time, maintain weight-loss, create lean muscle and simply love the challenge of every session.

HIIT or Tabata training is a 2:1 mode of exercise. Which means that you perform high intensity exercise for double the time that you rest.  The typical Tabata mode developed by Dr Tabata is a 4 minute circuit of 8 rounds of 20 seconds activity, followed by 10 seconds rest.


[Related Article: Tabata Training Rocks: What, Why and How to Tabata]


Now there’s this: the One Minute Workout.


Yes, you read that right. Researchers from McMaster University in Ontario proved 60 measly seconds of intense exercise can increase endurance capacity and lower blood pressure.

For the study, 14 participants took on a six-week training program on the stationary bike. Three times a week they completed a session that included three 20-second all-out intervals, spread between easy pedaling. That one minute of intense effort (18 total minutes through the entire study) boosted endurance levels 12%.

From the New York Times:


“The men and women had increased their endurance capacity by an average of 12 percent, a significant improvement. They also, as a group, had healthier blood pressures and higher levels within their muscles of certain biochemical substances that increase the number and activity of mitochondria. Mitochondria are the energy powerhouses of cells, so more mitochondria mean better endurance and fitness.”

The importance of this study isn’t that it proves you only need one minute of exercise – it’s just not that easy to get super lean!

The importance is it proves the power of exercise, any exercise. Just one minute of movement can actually boost your health. For noticeable results, you need to work out for longer than it takes to heat up a cold slice of pizza.

In martial arts, it is typical to see 3 or 4-minute rounds of training with a 1-minute rest period. This allows you to maximize calorie burn, maintain optimal muscle recruitment and raise your metabolic rate long after the training has finished.

Similarly, the motion incorporated into each HIIT round are split up according to muscle recruitment, cardiovascular capacity and endurance.

Clinically proven to show triple the results of steady state cardio like the elliptical, high intensity intervals are a key component of every WGKBT Super Lean training session and exactly what makes Warrior Goddess Kettlebell Training so successful and unique.


Beginners don’t get worried!


Just because we use 1 Minute Intervals does not mean you have to be advanced to take the class. The beauty of this program is that there are no pre-set repetitions. Just as in the very core of martial arts, you accomplish what you can in that minute, keeping a pace that is comfortable for you. Through time your pace will naturally advance, as will your fitness level. Hence the beauty of Kettlebell training the more advanced you get, the more challenging the class becomes; keeping you away from stubborn plateaus.

Beginners can start slow, in every class there is a modification both for low-impact slower exercise and to train without an weight.

Advanced students can always find a challenge because they are never limited by repetitions, as in martial arts the more conditioned and in shape you become, the harder and more challenging your workouts can be!

Be sure to get booking now. Super Lean Class is for Graduates only.  Once you have completed a 2 Hour Workshop or 6 Week Beginners programme, you can join any one of our 7 classes a week. For more info, check it out here.



Lisa Barwise

Wellness Alchemist

Creator of Warrior Goddess Kettlebell Training


Lisa Barwise

Author Lisa Barwise

Hi, I'm Lisa. I consider myself a Wellness Alchemist, the catalyst in the transformation of Strong Women around the world. Strong of mind, body and character.

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