Kettlebell HIIT Workout

Kettlebell HIIT Workout is another awesome total body metabolic strength workout from Heather Robertson. I do miss Heather’s workouts. I haven’t done them in a while but they are always excellent workouts that work me well and make me feel great during and afterwards. This is one of her full workouts–it includes a warm up and a stretch. It has some cardio intervals but it is primarily metabolic strength.

Kettlebell HIIT is done interval style. It is made up of 2 circuits. Each circuit contains 10 exercises and you do each circuit twice. Each exercise is done for 40 seconds with a 20 second recovery. During each exercise there is a timer in the lower right hand corner of the screen counting down the intervals. During your 20 second recovery Heather previews the next exercise (the timer is still there counting down your recovery). Like most of Heather’s workouts, this is done to awesome music with no talking. Just music while you follow along with Heather.

Kettlebell HIIT Workout is 52:18 minutes; 5 minute warm up and 5:30 minute stretch. Equipment: kettlebell. Heather is using a 15 pound kettlebell. I used 10-25 pound kettlebells. I noted below what I used for each exercise.

Circuit #1:

  1. Squat & row (wide squat with one single arm row while in squat) (25# KB)
  2. Repeat #1 on with other arm
  3. Ninja hop and press (start in a deep squat holding KB in front of chest by the handles, bell facing ceiling, push KB straight in front of you then place it on floor, jump feet out to plank then jump them back in to deep squat) (12# KB)
  4. Curl & press (R) (single arm bicep curl into overhead press) (15# KB)
  5. Repeat #4 on left arm
  6. Toe taps (place KB on floor on its side, with hands behind head, alternate hop tapping toes to KB)
  7. Overhead lunge (R) (extend KB overhead with one arm and hold it stationary while doing a reverse lunge with opposite leg–never lower KB) (12# KB)
  8. Repeat #7 on left leg
  9. Bear hop & row (start in bear pose (hands and toes with knees bent) with KB under chest, jump feet in, grab KB handle in both hands, stand, do an upright row, squat and place KB on floor again and jump feet to bear pose) (20# KB)
  10. Deadlift with side squat, alternate sides when squatting (curl KB up in front of chest when squatting) (20# KB)
  11. Repeat #1-10

45 second recovery

Circuit #2:

  1. Curtsy & press (L) (cross-back/rear curtsy lunge, at top of lunge do a double arm overhead press holding KB by handle) (15# KB)
  2. Repeat #1 on right leg
  3. Swing & switch (alternating single arm KB swing) (20# KB)
  4. 1-Leg deadlift (R) (20# KB)
  5. Repeat #4 on left leg
  6. Tricep press combo (lay on back, knees bent and feet on floor, hips lifted and held isometrically in glute bridge, hold KB handle in both hands, do a chest press with KB into an overhead tricep extension) (20# KB)
  7. Knee driver (hold KB by handles with bell facing ceiling, do alternating knee raises bringing KB to knee when it raises) (10# KB)
  8. Plank reach (in elbow plank, KB is on floor in front of you, alternate tapping hands to KB)
  9. Bent knee V crunch (sit on mat, knees bent with feet raised off floor, torso is leaned back, holding KB by handles, extend legs straight so they are a few inches off the floor while also lowering torso so mid back is on the floor then return to starting position) (10# KB)
  10. Burpee + press (full burpee–hold KB handle in both hands, lower into squat, place KB on floor, jump feet back to plank, do a tricep push up, jump feet back into squat, stand and do a bicep curl into an overhead press) (20# KB)
  11. Repeat #1-10

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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