Full-Body Kettlebell HIIT Workout

Jason’s Full-Body Kettlebell HIIT Workout

I like this workout for a number of reasons:

  1. It’s quick, taking about 30 minutes to complete from start to finish including a quick warm-up before I start and a cool-down at the end.
  2. It only requires one piece of equipment – a kettlebell, making it an ideal workout at home, when traveling, or when the weather is nice and you want to head outside.
  3. It’s a high-intensity interval training workout so it’s super effective for getting maximum results in minimal time.
  4. It’s full-bodied, so it only needs to be completed 2 – 3 times a week for maximum effectiveness.

The Exercises:

  1. Kettlebell Swings
  2. Push-Ups
  3. Goblet Pulse Squats
  4. Deadlifts
  5. Upright Rows

Timed Interval Workout:

  1. 45 Seconds Kettlebell Swings
  2. 15 Seconds Rest
  3. 45 Seconds Push-Ups
  4. 15 Seconds Rest
  5. 45 Seconds Goblet Squats
  6. 15 Seconds Rest
  7. 45 Seconds Deadlifts
  8. 15 Seconds Rest
  9. 45 Seconds Upright Rows
  10. 60 Seconds Rest

Repeat this circuit 3-4 times.

No Clock/Timer? No Problem, Try This:

  1. 25 Reps Kettlebell Swings
  2. Let heartrate recover to < 80%
  3. 25 Reps Push-Ups
  4. Let heartrate recover to < 80%
  5. 25 Reps Goblet Squats
  6. Let heartrate recover to < 80%
  7. 25 Reps Deadlifts
  8. Let heartrate recover to < 80%
  9. 25 Reps Upright Rows
  10. Let heartrate recover to < 70

Repeat this circuit 3-4 times.

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You should be in good physical condition and be able to participate in the exercise.
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