Looking for a high-intensity workout at home? Just grab a kettlebell and perform cardio and strength exercises, transitioning in a 30-20-30 sec pattern.
How’s the summer treating you? Isn’t it funny how even though the days are longer, there doesn’t actually seem to be any more hours to get things done? You need workouts that are quick and efficient now more than ever so you can squeeze every bit of fun into these sun-soaked and, hopefully, beach-filled days.
That’s why I made this kettlebell high-intensity interval training (HIIT) workout for you. It’s fast, it’s thorough, it’s fun, it’s sweaty, and it’s designed to turn you into a fat-burning machine in a short amount of time! We’ve got it all covered: cardio, strength, and core stability, plus a warm up and cool down in just under 30 minutes.
This workout is perfect for you if you’re a little familiar with kettlebells already (I’ve rated it Beginner+) because it moves along very quickly with moderate-length intervals of back-to-back exercises, and there are some tricky transitions. On the plus side, there’s no jumping or hopping of any kind, and once we’re down on the ground, we stay there through the end of the workout.
Kettlebell HIIT For Fat Loss: Strength And Cardio
Equipment: One kettlebell
Exercise Time: 28 minutes, warm up and cool down included.
What’s The Purpose Of The Exercise?
High-heart rate cardio increases your cardiovascular health and endurance and also burns calories (which helps your body burn fat). High-volume strength training builds muscle endurance and tone, which boosts your metabolism and also assists in burning fat.
Who Should Do It?
It’s good for beginners with some kettlebell experience; athletes and runners who want to build endurance and core strength; exercisers who want an efficient and thorough workout; exercisers who like to work out barefoot; and anybody with weight loss or general health and fitness goals.
Will It Make Me Feel Sore?
While I was doing the workout, I didn’t think it was too tough, but by the end of the day, my shoulders and upper back were feeling it. And by the next morning, my butt had also joined the Achy Muscle Club. The soreness lasted about a day and was just mild to moderate.
What’s For Warm Up?
- Arm circles
- Arm crossers
- High knees
- Booty kickers
What’s The Main Workout?
The timer is set for intervals of 30 seconds and 20 seconds. Perform the exercises in “sandwiches” of three exercises – 30 seconds, 20 seconds, and 30 seconds, and then rest for 20 seconds.
- Left slingshots + halos + right slingshots
- Left split squat with drinky bird + squats + right split squat with drinky bird
- Left-hand swing + double-hand swing + right-hand swing
- Left push-press + delt raises + right push-press
- Left high pulls + deadlifts + right high pulls
- Left half get ups + toe reaches + right half get ups
What Do I Finish With?
Renegade rows + Russian twists
Perform this pair twice.
How Do I Cool Down?
Do a full-body static and dynamic stretching to relieve soreness and promote flexibility.