150 minutes per week is the amount of weekly aerobic activity the Department of Heath and Human Services
recommends for most adults.

To provide a greater health benefit and/or to assist with weight loss or maintaining weight loss,
at least 300 minutes per week is recommended.

Bottom line - for both health and weight loss benefits, you probably need to do a little more than just 
three 20-30 minute KB workouts.

With HIIT training all the rage these days, I'm going to go out on a limb and say that people do NOT do this.

But that's also why in ALL of my kettlebell programs, I include "extra" cardio. It's typically NOT more HIIT, but more often
moderate-intensity, steady-state cardio, done at around 60-70% of your max heart rate for 30-45 minutes at a shot.

Simple equation to figure this out:

- 220-your age
- That number x .60 = your bottom range
- That number x .70 = your top range
- Ex - I am 40 years old
- 220-40 = 180
- 180 x .6 = 108
- 180 x .7 = 126
- During my steady-state cardio sessions, I'm looking to go for 30-45 minutes, keeping 
my heart rate between 108 and 126.

Problem is, it can be tough to get your steady state cardio!

Running is hard on the joints. Maybe you don't have a stationary bike in your home.

I have a great solution - rucking.

You put a weight in your backpack and walk. It burns more calories than running, but it's easier on your
body. Plus, it's a lot of fun. I'm about to go out on a ruck in about an hour myself!

If you are looking for a backpack to do your rucking, I also have a recommendation. This is the one I use..
it can easily hold 20 or 30+ pounds... and it's FREE! (you just pay shipping). Check it out at the link below:

-> free Evatec rucksack

It's worked great for me for the last couple of years, and you can't beat the price!

Bottom line, for optimum health and weight loss benefits, make sure you're getting enough aerobic activity each week. Rucking is
a great solution to add it in, and the free rucksack I linked above is highly recommended.

Here's to your continued success! -

- Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
KettlebellBasics.net