Here we are with another HIIT kettlebell workout!
I’ve been on this kettlebell train lately so naturally, the kettlebell is our torture weapon of choice today.
What we have here is a HIIT (High-intensity interval training) kettlebell workout that combines both strength and endurance training.
I’m a big fan of that type of workout as they are very efficient and it’s like shooting two birds with one stone – resistance training and aerobic training in one.
In case you don’t have a kettlebell, you can always use a dumbbell.
I suggest going for a middle-range weight, one with which you won’t need to break up the sets but we’ll still challenge you.
Warm-up
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm-up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
20 min Full-Body HIIT Kettlebell Workout
Video of the HIIT Kettlebell Workout (turn your adblocker off)
3 (or 4 if you’re feeling adventurous) Rounds of:
- Kettlebell High-Pull (3 reps Left hand/ 3 reps Right hand)
- Kettlebell Burpee to Goblet squat
- Deadlift to Bent Over Row ( 3 reps Left hand/ 3 reps Right hand)
- Kettlebell Swings
- Kettlebell Thruster
- Kettlebell Sit-ups
Perform each exercise for 45 seconds and rest for 15 seconds before starting the next exercise. At the end of each round, take a minute break.
3 rounds will give you a 20-minute full-body blast but you’re welcome to push your limits further and try 4 rounds.
Related read to the HIIT Kettlebell Workout:
10 AMRAP Workouts To Improve Your Endurance
Kettlebell High-Pull
Start with your feet a little wider than shoulder-width.
Go down by hinging at the hips and bending your knees just enough to pick up the kettlebell.
Notice – the hips stay higher than the knees. The movement is much more like a deadlift than a squat. Keep your back straight and core engaged.
Grab the kettlebell and explosively go up, bringing your elbow to shoulder-hight and kettlebell at the height of your chin.
Related read to the HIIT Kettlebell Workout:
20 EMOM workouts to test your strength and conditioning
Burpee to Kettlebell Goblet Squat
Have the kettlebell in front of you.
Go into a high-plank burpee (no push-up).
Once you jump back to your feet, grab the kettlebell and perform a goblet squat – hold the kettlebell in front of your chest, keep your back straight and chest up.
Related read to the HIIT Kettlebell Workout:
Top 10 toughest bodyweight CrossFit Workouts
Deadlift to Bent Over Row
Shoulder-width stance. The key is to keep your core tight and, I know I’m constantly repeating myself, but keep a straight back as well.
Control the movement of the kettlebell and don’t let your elbow go to the side, keep it close to your torso.
Switch hands every 3 reps.
Related read to the HIIT Kettlebell Workout:
20 Bodyweight Crossfit workouts to do anywhere
American Kettlebell swings
Hold the kettlebell in front of you with straight hands. Use a slight bend in your knees and extend your hips to swing the weight all the way above your head.
Notice, it’s not a squat-like movement.
You hinge your hips, rapidly extend them, and use that momentum to drive the weight up. Keep the back straight.
Related read to the HIIT Kettlebell Workout:
Top 20 Dumbbell Crossfit Workouts to boost your endurance and strength
Kettlebell Thruster
Hold the kettlebell with both hands in front of your chest as you go down into a squat. When you come up, use the momentum and press the kettlebell up above your head.
Also, be careful not to introduce the kettlebell to your nose. It’s never nice LOL.
Related read to the HIIT Kettlebell Workout:
5 At-home Dumbbell workouts to get stronger and leaner
Kettlebell Sit-Ups
Lie on your back, knees bend. Hold the kettlebell above your chest with straight arms. Engage your core and drive your torso up, while simultaneously shifting your arms (and kettlebell) above your head.
Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body the time to recover:
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Frequently Asked Questions
Are kettlebells good for HIIT?
Kettlebells are a good equipment piece to implement in HIIT since you can do a big variety of exercises.
Is a 20 minute kettlebell workout enough?
The time frame of 20 minutes is more than enough but the effectiveness of the workout depends on your effort during these 20 minutes.
Can you get ripped from kettlebells?
Training with kettlebells can definitely help you to get a better physique but is not the only factor. Next to training, you will need to take care of your nutrition, sleep, hydration, recovery, and stress management.