Level 6 Valued Member
I know this community favors intense cardio intervals, but it is generally accepted that most people also need at least some steady-state cardio at a moderate intensity. Some GS competitors use a light kettlebell for some of their cardio (though most run or row as well).
I thought I'd give an example of this kind of cardio. I took five classic kettlebell lifts: swings, presses, snatches, jerks, clean and jerks (notice alternating a pull and a push). I took a 12k kettlebell and did each lift for 2 minutes. I did all one hand, then the other. Each rep was easy, but it kept my heart rate in the mid 140's for 20 minutes. Also good for grip and shoulder endurance, since it's 10 minutes per arm.