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  • Writer's pictureTricia

Kettlebell HIIT Workout

Good morning beautiful people! I am currently sitting in Starbucks, drinking an iced coffee, trying to mentally prepare myself for the CrossFit workout that is about to crush my soul later this morning. It becomes even more intimidating to coach the first two classes of the day and watch everyone hit the floor in pure exhaustion afterwards. Is it weird that I'm equally as excited as I am nervous as hell? Should be a good time.

Yep, sounds about right.

Today, I've got a another HIIT workout for you guys to crush when you're low on time but still trying to get some fitness in for the day. This one takes 20-25 minutes depending on the number of rounds you do and is sure to leave you a sweaty mess at the end! All you need is a kettlebell or a single dumbbell to use in its place. If you don't have any equipment at all, I'll give you an option for all bodyweight movements at the end of this post as well! Enjoy this one, guys, and remember to check out my Instagram @trishwassy to see videos of all the moves! Let me know if you try it out!

How it works: Complete each movement, at high effort, continuously for 40 seconds. Think as many reps as possible in that 40 seconds. Then, rest for 20 seconds, before moving to the next exercise. Start with 40 seconds of kettlebell swings. Rest 20 seconds, then begin sumo deadlift high pulls for 40 seconds, rest for 20, 40 seconds of goblet thrusters, rest for 20, and so on. Once all movements are completed, rest 20 seconds and go straight into the next round. Continue this pattern for 4-5 rounds.

Kettlebell swings: Start with your feet hip distance apart, with the kettlebell just in between the tops of your thighs. Hinge at the hip, and swing the kettlebell completely overhead, biceps even with your ears at the top of the swing. Maintain a tight core and flat back as you swing the kettlebell back down between your thighs.

Sumo Deadlift High Pulls: Start with feet positioned wide, toes pointed out. While maintaining a flat back, grab the handle of the kettlebell with both hands, and deadlift it off of the ground. As you pass the knees, pop the hips, and pull the kettlebell high under the chin, with elbows finishing above the kettlebell at the top of the pull.

Goblet thrusters: Hold the kettlebell at chest level. Perform a squat, and as you are coming out of the bottom of the squat, begin to thrust the kettlebell overhead into a press. Finish with arms fully locked out overhead.

Burpee to single arm swing: Complete a normal burpee- jump your feet back, drop your chest to the ground, jump your feet back in to the hands. Then pick up the kettlebell with one arm, and perform a kettlebell swing to eye level. Alternate sides as you go.

Goblet reverse lunges: Hold the kettlebell at chest level, perform alternating, step back lunges.

As promised, the bodyweight version:

4-5 Rounds, 40 seconds work/20 seconds rest:

Push-ups Air squats

Mountain climbers


Jumping lunges

Happy sweating! See you tomorrow with another Friday Faves installment!

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