What are the benefits of kettlebell HIIT workouts?
Working out at a high intensity with a kettlebell can improve your training in several key areas, including:
Improving aerobic endurance
Building foundational strength
Improving core strength
Enhancing overall cardiac health
Maintaining peak mobility and flexibility
01 – Workout: Get a Grip!
A 15-minute AMRAP (as many rounds as possible) with 15 reps per exercise, per round.
15 kettlebell high-pulls
15 kettlebell swings
50-foot suitcase carry (left hand)
50-foot suitcase carry (right hand)
*Every time you put the kettlebell down, you owe 10 burpees!
02 – Workout: Bellator
A 5-minute EMOM (every minute on the minute), where you'll do three total rounds (totaling 15 minutes), resting the remainder of every minute after you've completed the required reps. Rest 60 seconds between rounds, but not between exercises.
20 squats
10 burpees or burpee tuck jumps
20 overhead shoulder presses or push presses
60 mountain climbers
20 alternating, single-arm kettlebell swings
03 – Workout: Immortal Tabata
Four rounds per circuit before moving onto the next circuit. Then repeat both circuits again (four times each for eight total rounds of each circuit).Tabata Circuit I - 4 rounds
Kettlebell thrusters
Squat thrusts
Tabata Circuit II - 4 rounds
Alternating kettlebell forward lunge
Push-ups
04 – Workout: For Whom the Bell Tolls
Five rounds with 90 seconds between rounds, performing each exercise for 45 seconds and taking a 15-second rest between exercises.
Kettlebell shoulder press
Kettlebell swing
Bent-over, single-arm kettlebell row (switch hands every 5 reps)
Deadlift
Single-arm kettlebell clean (switch hands every 5 reps)
Alternating goblet lateral lunge
05 – Workout: Bring It... to a Boil!
An E2MOM (every two minutes on the minute) with 10 total rounds and 10 reps per exercise where you'll rest the remainder of each two minutes after completing ALL of the required exercises.
10 burpees with lateral jump over kettlebell
10 kettlebell goblet squats
10 jumping lunges
