This kettlebell HIIT workout uses a 40 on/20 off format to rev up your heart rate, incinerate body fat and ensure a full-body burn…
This session consists of six exercises. Perform each exercise continuously for 40 seconds, at a high enough intensity to get your heart rate up, but not so hell for leather that you’re swinging the weights around and lose any semblance of form.
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Once your 40 seconds are up, rest for 20 seconds. Repeat that pattern four times for the first exercise, rest for 60 seconds, then move on to the second exercise in the kettlebell HIIT workout. Rinse and repeat until the mountain climbers are out the way – and breathe.
Kettlebell HIIT Workout
- Double Kettlebell Swing
- KB Goblet Squat
- KB Clean and Press
- KB Sumo Deadlift High Pull
- KB Russian Twist
- Mountain Climber
1. Double Kettlebell Swing
Time: 40 secs
Rest: 20 secs
Sets: 4
- Stand with your feet shoulder-width apart and push the kettlebell off your body to start the swing.
- As you lower, hinge at the hips by pushing your glutes back.
- When you feel a stretch in your hamstrings, drive your hips forward, swinging the kettlebell up.
- Don’t worry too much about how high the kettlebell gets – the snap at the hips and drive through the glutes is more important than air time.
2. KB Goblet Squat
Time: 40 secs
Rest: 20 secs
Sets: 4
- Hold a kettlebell by the horns – or upside down at the base – with both hands.
- Keeping your back straight and chest up, lower into a deep squat.
- Drive through your heels to stand.
3. KB Clean and Press
Time: 40 secs
Rest: 20 secs
Sets: 4
- Hold a kettlebell by the horns.
- Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder.
- Rotate your wrist as you do so, so that the palm faces forward.
- Press the kettlebell over your head, locking out your arm.
- Lower the weight to the floor to return to the start.
- Alternate sides every 3 reps.
4. KB Sumo Deadlift High Pull
Time: 40 secs
Rest: 20 secs
Sets: 4
- Stand with your feet double shoulder-width apart with a kettlebell on the floor in front of you.
- Squat and take hold of the horns with both hands, so your arms are inside your knees.
- Keeping your chest up and your back straight, drive through your heels and push your hips forward to stand.
- As you do so, bring the kettlebell up to chest height.
- Slowly lower the weight back down and repeat.
5. KB Russian Twist
Time: 40 secs
Rest: 20 secs
Sets: 4
- Sit on the floor.
- Hold the kettlebell in front of your chest with both hands and bring your legs off the floor.
- Brace your core to keep your balance, and slowly twist to one side, then the other, without letting the weight or your legs drop.
6. Mountain Climber
Time: 40 secs
Rest: 20 secs
Sets: 4
- Start in the top of a press-up position.
- Keeping your shoulders locked, alternate jumping each foot forward so your knee comes towards the elbow of the same side, but your hands stay on the ground.
Model: Sasha Green | Photography: Eddie Macdonald
