28-day Kettlebell EMOM AFTERBURN Challenge 2.0 v2

From: Forest Vance, Owner of FVT Personal Training, Kettlebell Coach, Over-40 Training Specialist

Dear Fellow Kettlebell Fan,

What if I told you that just 20 seconds of work per minute, for 20 minutes, could deliver:

Up to 28% improvement in insulin sensitivity (your body gets better at burning fat and carbs)
15% boost in VO₂max (so you can train harder, recover faster, and feel younger)
And a 22-hour calorie-burning “afterburn” effect every time you train

…all without pounding the treadmill or grinding through workouts that leave your joints trashed?

That’s exactly what the science shows — and exactly why I created the EMOM 20/40 Fat Loss Protocol.

It’s not another cookie-cutter HIIT plan. It’s a kettlebell-based interval system, rooted in research, and refined in my studio with real clients.

You see, I used to think the only way to stay lean was hours of cardio or brutal, sweat-soaked HIIT sessions. But as I got older, my joints started pushing back — and many of my clients felt the same.

That’s when I dug into the research. Studies from Metcalfe, Little, and Paoli showed that short bursts of effort with longer recovery — especially when done with resistance training like kettlebells — can be even more effective for fat loss and insulin sensitivity than endless cardio.

So I built a protocol around it. Something simple. Something structured. Something you can do in 20 minutes or less, with just kettlebells and bodyweight.

That’s how the KB EMOM 20/40 Fat Loss Protocol was born.

Inside this program, you’ll discover:

The 20/40 Structure – 20 seconds of work, 40 seconds of recovery, every minute on the minute. Backed by science, proven in the real world.
Weekly EMOM Workouts – Fresh training plans delivered to you, complete with step-by-step videos.
Joint-Friendly Progressions – Built-in warm-ups and mobility moves.
Fat-Loss Finishers – Short, powerful sequences that supercharge calorie burn.
Real Coaching at a Fraction of the Price – My in-person clients pay $1,000+ per month. You get the same kettlebell coaching for just $29.

When you join today, you’ll also get instant access to the original Norwegian Kettlebell 4x4 Method — completely FREE.

What’s special about this? The “4x4” protocol comes straight out of Scandinavian sports science.

Researchers in Norway tested it on athletes and regular adults and found it to be one of the most powerful interval structures ever studied for improving both fitness and fat loss.

Here’s how it works:

Perform 4 minutes of hard effort at about 85–95% of your max effort (with kettlebells, that might be swings, squats, or a combo circuit).
Follow with 3 minutes of active recovery (easy movement, mobility, or light cardio).
Repeat this cycle 4 times

That’s it — just 28 minutes.

The Science Behind It:

In studies, participants improved VO₂max by up to 15% in just 8 weeks — meaning their hearts, lungs, and muscles got dramatically fitter.
Many also saw significant reductions in fat mass, even without changing their diet.
The short, structured bursts were shown to be more effective for fat loss and cardiovascular fitness than steady-state cardio of much longer duration.

I took this lab-tested protocol and adapted it with kettlebells and bodyweight exercises so you can do it at home or in the gym — no treadmill or bike required.

These 4x4 workouts have already helped me and countless clients shred fat, boost endurance, and build serious strength — all in under half an hour.

Regular price: $29 — but when you sign up today, it’s yours FREE.

You’ll also get instant access to my 16/8 Intermittent Fasting Workshop — the same method I’ve used myself and with clients to break through stubborn fat loss plateaus.

Here’s how it works:

You’ll learn how to structure your day so you fast for 16 hours and eat all your meals inside an 8-hour window.
No complicated calorie counting, no giving up your favorite foods — just a smarter way to time your eating so your body burns fat more efficiently.

The Science Behind It:

Studies show that intermittent fasting can increase fat oxidation (your body’s ability to burn fat for fuel) and improve insulin sensitivity.
Research in humans has found that fasting windows like 16/8 can help reduce belly fat, body weight, and blood sugar levels while preserving lean muscle.
Intermittent fasting has also been linked to improved metabolic flexibility (your ability to switch between carbs and fat for energy), better focus, and easier appetite control.

What You’ll Get in This Workshop:

Training Videos – I’ll walk you through the 16/8 method step by step so you know exactly how to set it up for your lifestyle.
Strategy Notes – Clear, no-fluff explanations of how to fast the right way for fat loss after 40.
Printable Cheat Sheets – Easy guides you can keep on hand to track your fasting window, meals, and progress.

This is one of the simplest, most powerful nutrition strategies I’ve ever taught — and when you combine it with the EMOM 20/40 Fat Loss Protocol, it’s like pouring rocket fuel on your results.

Regular price: $27 — but when you sign up today, it’s included FREE.

References

Billat, V. L., Slawinski, J., Danel, M., & Koralsztein, J. P. (2001). Effect of free vs. constant pace on performance and oxygen kinetics in running. Medicine & Science in Sports & Exercise, 33(12), 2082–2088. https://doi.org/10.1097/00005768-200112000-00021

Helgerud, J., Høydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., Simonsen, T., Helgesen, C., Hjorth, N., Bach, R., & Hoff, J. (2007). Aerobic high-intensity intervals improve VO₂max more than moderate training. Medicine & Science in Sports & Exercise, 39(4), 665–671. https://doi.org/10.1249/mss.0b013e3180304570

Little, J. P., Gillen, J. B., Percival, M. E., Safdar, A., Tarnopolsky, M. A., Punthakee, Z., Jung, M. E., & Gibala, M. J. (2011). Low‐volume high‐intensity interval training reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes. Journal of Applied Physiology, 111(6), 1554–1560. https://doi.org/10.1152/japplphysiol.00921.2011

Metcalfe, R. S., Babraj, J. A., Fawkner, S. G., & Vollaard, N. B. J. (2012). Towards the minimal amount of exercise for improving metabolic health: Beneficial effects of reduced-exertion high-intensity interval training. European Journal of Applied Physiology, 112(7), 2767–2775. https://doi.org/10.1007/s00421-011-2254-z

Metcalfe, R. S., Tardif, N., Thompson, D., & Vollaard, N. B. J. (2024). Reduced-exertion high-intensity interval training (REHIT): A feasible approach for improving health and fitness? Applied Physiology, Nutrition, and Metabolism, 49(7), 984–992. https://doi.org/10.1139/apnm-2024-0024

Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., Palma, A., Gentil, P., Neri, M., & Paoli, A. (2016). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. Journal of Translational Medicine, 14(1), 290. https://doi.org/10.1186/s12967-016-1044-0

Moro, T., Marcolin, G., Bianco, A., Bolzetta, F., Berton, L., Sergi, G., & Paoli, A. (2020). Effects of 6 weeks of traditional resistance training or high intensity interval resistance training on body composition, aerobic power and strength in healthy young subjects: A randomized parallel trial. International Journal of Environmental Research and Public Health, 17(11), 4093. https://doi.org/10.3390/ijerph17114093

Paoli, A., Moro, T., Marcolin, G., Neri, M., Bianco, A., Palma, A., & Grimaldi, K. (2012). High-intensity interval resistance training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals. Journal of Translational Medicine, 10(1), 237. https://doi.org/10.1186/1479-5876-10-237

Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661–674. https://doi.org/10.1093/nutrit/nuv041

Wisløff, U., Støylen, A., Loennechen, J. P., Bruvold, M., Rognmo, Ø., Haram, P. M., Tjønna, A. E., Helgerud, J., Slørdahl, S. A., Lee, S. J., Videm, V., Bye, A., Smith, G. L., Najjar, S. M., Ellingsen, Ø., & Skjaerpe, T. (2007). Superior cardiovascular effect of aerobic interval training versus moderate continuous training in heart failure patients: A randomized study. Circulation, 115(24), 3086–3094. https://doi.org/10.1161/CIRCULATIONAHA.106.675041

New Science-Backed Kettlebell Protocol

The KB EMOM 20/40 Fat Loss Protocol: Backed by Studies Showing 28% Better Insulin Sensitivity, 15% Higher VO₂max, and 22-Hour Calorie Burn — in Just 20 Minutes

The Surprising Science That Made Me Rethink Fat Loss

Introducing: The KB EMOM 20/40 Fat Loss Protocol

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