Kettlebell HIIT Routine

Using a kettlebell to work out allows you to work many muscle groups at one time.  The motion of swinging the kettlebell particularly helps you to improve your core strength and functional fitness.

When you add kettlebell exercises to a program of high intensity interval training you’ll find that you get fast results for weight loss, muscle strength, and endurance.  With high intensity intervals, you’ll focus on a few exercises at a time and you’ll perform them as hard as you can for a short period of time.  Following that burst of energy, you’ll recover with a rest period.

The high intensity allows you to get more out of a short workout than you might out of one that’s much longer but not as intense.  HIIT routines aren’t for the faint of heart, but if you’re ready to give it your all you can get great results.

For this you’ll need a kettlebell that’s appropriate for your current strength and fitness levels.

Now let’s look at a routine that will work for you.

Warm Up.  Let your muscles and joints prepare for high intensity exercise by warming them first.  You can walk, jog, jump rope, or even do high knee raises for 3-5 minutes to warm up.

1.   Each of these intervals will be performed for 30 minutes with a 30 second period rest immediately following.

Interval 1 – Kettlebell Swing.  For this interval you’ll stand with your legs apart holding the kettlebell with both hands between your legs.  You’ll bend your knees slightly and raise the kettlebell overhead.  Then lower it to the starting position.  Do this as many times as you can for 30 seconds.  Then rest for 30 seconds.

Interval 2 – Figure 8.  Stand with your legs wide apart and place a kettlebell on the floor between your legs.  Pick up the kettlebell with your right hand and pass it to your left hand between your legs.  Bring your left hand around and pas sit to your right hand between your legs.  Continue this as fast as you can for 30 seconds.  Then rest for 30 seconds.

Interval 3 – Clean and Press.  For this you’ll stand with your feet shoulder width apart holding the kettlebell with one hand at your side.  You’ll bring the kettlebell up to your shoulder by bending your elbow and then raise it overhead.  Bring it back down to the starting position.  Repeat for 30 seconds.  The rest for 30 seconds.

You’ll then need to repeat this interval on the other side for 30 seconds and rest for 30 seconds.

Repeat these intervals 3 times.  If you’re not able to do them 3 times, complete them as many times as you can.  The more you do this routine, the stronger you’ll become and it will get easier to complete more exercises.

Cool Down.  When you’ve finished the intervals, walk or jog for 3-5 minutes to cool down and complete a total body stretch.