Full Body Kettlebell HIIT

Strengthen your entire body with this 20 minute cardio and strength kettlebell combo!

Mix up your regular workout routine with these fun, yet effective kettlebell exercises. You’ll tone multiple muscle groups at the same time and I guarantee you’ll be sweating in minutes!

Don’t have a kettlebell? No worries. Most of these exercises can be modified using a heavy dumbbell. Ready to get swinging?

Kettlebell exercises are tough. They focus on compound movements, which target all the big muscle groups. So no isolation moves here! That’s why 20 minutes is all you need.

Let’s start with form. The kettlebell is designed to put you off balance, that’s what makes your muscles work, specifically your stabilizer muscles. Not only are your muscles working, but so too are your tendons and ligaments. This helps tighten your joints, making you less susceptible to injuries. Thumbs up all around! 👍🏼

For the swing, you’ll start with the KB on the ground and you’ll swing backwards first. In a hinged position, feet wider than hips, knees slightly bent, back flat and core tight, I repeat core tight, pretend like you’re hiking a football. KB goes back in between your legs and then using your full back side (glutes, hammies and lower back) drive the kettlebell forward so it goes about shoulder height, maybe slightly higher. The key is to keep your shoulders and arms relaxed. They are flowing with your body’s motion, not lifting. Concentrate on squeezing the glutes to lift. I hate to say it, but it’s all about the hip thrust 😂

Hint: if you’re swinging way above your shoulders you can grab a heavier KB. 💪🏽

This HIIT (high intensity interval training) workout alternates cardio and strength moves to spike your heart rate, while also building muscle. I promise you’ll be one tired cookie after this one 😅

There’s 5 moves in each round. You’ll perform each move for 45 seconds with no rest in between moves. After you’ve completed a round, rest for 1 minute before moving on. You’ll hit every muscle group, big and small, and get that heart rate pumping! Below you’ll find explanations of the moves, but let me know if you have any questions.

You. The Kettlebell. 20 Minutes. Let’s do it! 👊🏼

Full Body Kettlebell HIIT

Complete each move for 45 seconds, with no rest in-between moves. Rest for 1 minute after each round.

Round 1

1. Two-Armed Kettlebell Swings – see above for instructions
2. Deadlift
3. Tricep Ext
4. Burpee + Overhead Press (two armed) – place KB on ground perform a burpee with hands on around KB, then when you stand, grab the KB and press overhead
5. Russian Twist

Round 2

1. One-Armed Kettlebell Swings (R) – same move as before, but when you swing, lead with thumb going in between legs first, so that your palm is facing out
2. Figure 8 – squat and pass kb through legs in a figure “8”
3. Halo – using both hands circle your head like a halo, switch directions half way through
4. High Plank Row (R for 20 seconds, L for 20 seconds)
5. Turkish Get-ups – laying flat of floor with KB in one arm, pointed straight to ceiling, sit up, keeping arm up and pulling one leg into body, like your about to stand. Lower back down. Switch arms halfway through

Round 3

1. One-Armed Kettlebell Swings (L)
2. Reverse Lunge Pass Throughs – step right foot back and lunge, passing KB from right arm to left arm, stand, lunge back down and pass KB back through the other way
3. One Arm Push-Up – one arm on top of kettlebell, other on floor, pushup
4. RDLs – with one arm holding KB, lift foot behind you, keeping body (leg and back) straight while bringing KB to ground. Squeeze glutes to lift. Repeat on right and switch half way through
5. Windmills – with feet outside hips, bring KB in one arm and straight overhead. Keep arm straight and slowly lower other arm down to reach for the same shoe. Using core, lift back to standing position. Repeat and switch sides half way through

Round 4

1. Two-Armed Kettlebell Swings
2. Sumo Squat + Upright Rows
3. Single arm Snatches – with feet just outside hips, bring KB to ground. Using one arm, pull KB up the front of your body (palm facing body) and when you get to chest height, quickly flip your wrist under KB (be careful not to slam KB onto wrist) and press overhead. Bring KB back down to chest height and then flip elbow out and pull KB back to ground. Repeat and switch half way through
4. Hip Bridges – place KB on hips
5. Crunches – hold KB over chest