Kettlebell HIIT

Jan 2, 2023

 by Mike Barbato

Kettlebell HIIT (high-intensity interval training) is a fast-paced, full-body workout that combines the benefits of strength training and cardio. With its focus on short bursts of intense effort, HIIT workouts have been shown to be an effective way to burn calories, improve endurance, and increase muscle mass.

Kettlebells are a type of cast iron weight with a handle, and they offer a unique challenge for strength training because of their unstable nature. This makes them great for dynamic, functional movements that engage multiple muscle groups at once.

To get started with kettlebell HIIT, you'll need a kettlebell (or two) of a weight that is appropriate for your fitness level. Beginners may want to start with a lighter weight, while more experienced exercisers can use a heavier kettlebell.

Here is an example of a kettlebell HIIT workout:

  1. Warm up: Start with some light cardio and dynamic stretches to prepare your body for the workout.

  2. Kettlebell swings: Stand with your feet slightly wider than shoulder-width apart and hold the kettlebell with both hands in front of your body. Swing the kettlebell back between your legs, then explosively drive your hips forward to swing the kettlebell up to shoulder height. Repeat for 30 seconds.

  3. Kettlebell goblet squats: Hold the kettlebell by the horns (the handles on the sides) and keep it close to your chest as you perform squats. Make sure to keep your weight in your heels and your chest up as you lower down and push back up. Repeat for 30 seconds.

  4. Kettlebell push press: Stand with your feet shoulder-width apart and hold the kettlebell in one hand at shoulder height. Dip down slightly and use the momentum from your legs to press the kettlebell up overhead. Alternate arms and repeat for 30 seconds.

  5. Kettlebell lunges: Step backwards with one leg and lower down into a lunge, keeping your weight in your front heel and your chest up. Hold the kettlebell in a goblet position or one hand racked at shoulder height. Alternate legs and repeat for 30 seconds.

  6. Rest: Take a 30-second break between each exercise to catch your breath and give your muscles a chance to recover.

  7. Repeat the circuit: Go through the entire circuit again, aiming for a total of 3-4 rounds.

Remember to listen to your body and adjust the intensity and weight of the kettlebell as needed. Kettlebell HIIT is a high-impact workout, so be sure to wear proper footwear and start with a weight that is appropriate for your fitness level. Always consult with a healthcare professional before starting any new exercise program. With regular practice, kettlebell HIIT can help you build strength, improve endurance, and get in shape fast.

If you're looking for a challenging, full-body workout that combines strength training and cardio, kettlebell HIIT is a great option. With its focus on intense, functional movements, kettlebell HIIT can help you build strength, improve endurance, and get in shape fast. So why wait? Get started with our On Demand kettlebell program today and see the results for yourself!

View Online Kettlebell Programs 

Get Started with Local In Studio Classes