Kettlebell HIIT Workout

Kettlebell HIIT Workout is another excellent and fun kettlebell workout from Heather Robertson. I love her kettlebell workouts. This is a total body metabolic strength workout. Like most of Heather’s workouts, this workout is made up of compound exercises so you are working multiple muscle groups with each exercise. Each circuit contains 6 exercises; 2 of those exercises are a cardio or cardio-strength move, so this is also a cardio + strength workout. Use the appropriate kettlebell weights for your strength/fitness level and this will be a pretty intense workout. I burned 300 calories. Since this workout is only 44 minutes, I also used Heather’s Killer Kettlebell Tabata Workout as a finisher to round out my hour.

This workout has 3 circuits. Each circuit is done twice before moving on to the next circuit. The exercises are done interval style: 40 seconds of work followed by 20 seconds of rest. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recovery Heather previews the next exercise.

Kettlebell HIIT Workout is 44:21 minutes; 3:30 minute warm up and 3:30 minute stretch. Equipment: kettlebell(s) and a fitness mat. Heather uses a 15 pound kettlebell. I have a large range of kettlebells so I used 15-35 pounds. The weights listed below are what I used.

Circuit 1:

  1. Squat & press (holding KB by horns in front of chest, do one squat and when you stand do one overhead press) (20# KB)
  2. Push up & tap (KB is on mat in front of you, do one push up and at top of push up, tap the KB with one hand, alternate hands with a push up between each tap)
  3. Toe taps (place KB on floor on its side, with hands behind head, alternate hop tapping toes to KB)
  4. Reverse lunges (holding KB by horns in front of chest, do alternating reverse lunges) (20# KB)
  5. Full body crunch (lay on mat, knees bent and feet on floor, hold KB in both hands by horns, do a full crunch, keeping arms bent bring KB to floor over head while toes touch mat, when you crunch bring knees into chest and KB to knees) (20# BD)
  6. Double arm kettlebell swing (25# KB)
  7. Repeat #1-6

30 second rest

Circuit 2:

  1. Kneeling press (in kneeling lunge, do a single arm overhead press) (15# KB)
  2. Repeat #1 on other side of body
  3. Hop overs (place KB on mat and side leap over KB)
  4. Deadlift lunge & curl (one deadlift + one reverse lunge with a bicep curl, alternate legs and hold KB by horns) (20# KB)
  5. Squat & side press (hold KB by bell, do one wide leg squat and when you stand, pivot to side while pressing KB out to side, alternate sides with a squat between sides) (15# KB)
  6. Squat & hop (holding KB on front of you, squat and place KB on floor, jump and land in squat, pick up KB and stand) (35# KB)
  7. Repeat #1-6

30 second rest

Circuit 3:

  1. Kneeling halo (in high kneeling on mat, holding KB by horns, circle KB around head, alternate directions) (15# KB)
  2. Single arm bent over row (30# KB)
  3. Repeat #2 on other arm
  4. Swing & switch (alternating single arm kettlebell swing) (25# KB)
  5. Crunch & press (lay on mat with knees bent and feet on mat, hold KB in both hands, do a full sit up with an overhead press at top of sit up) (15# KB)
  6. Burpee & row (place KB on mat in front of you, place hands on mat on either side of KB, jump feet back to plank, jump feet back in to hands, stand while also picking up KB and doing an upright row) (25# KB)
  7. Repeat #1-6

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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