Kettlebell Bootcamp HiiT

Hiit workouts (also known as high intensity interval training workouts) are some of my favorites, particularly ones which include one of my favorite workout tools: a kettlebell.

Among other benefits, they’re great types of workouts to do when you’re short on time. As a result, you can get your heartrate up and strengthen your muscles all in one quick, tidy little package.

Moreover, adding some weight like a dumbbell or kettlebell can kick the intensity up even more. This Kettlebell Bootcamp HiiT workout is one of my go-to’s when I need something efficient, quick, and to the point.

Equipment needed for Kettlebell Bootcamp HiiT

• Kettlebell (5-15 lbs, depending on your level of experience)
• A single dumbbell can easily be substituted for a KB
• A workout timer (there are many free and paid options to choose from on your phone or tablet app store)

Optional equipment

• A sturdy chair for balance
• A mat for floor work

Workout notes

This kettlebell bootcamp workout was meant to be done in timed intervals, and in this case it’s 30 seconds of work followed by 15 seconds of rest.

To clarify, each move is to be done for 30 seconds, and then you have 15 seconds to “rest” and to get into position for the next 30 seconds of movement.

The workout is meant to keep you moving without too much downtime and it can be confusing until you get it down. However, it’s easy to follow once you get the format.

For an example, let’s look at Round 2:

• One arm row with the left arm for 30 seconds
• Rest for 15 seconds
• One arm row with the right arm for 30 seconds
• Rest for 15 seconds
• Squat thruster/burpee to standing for 30 seconds
• Rest for 15 seconds
• Repeat

Move on to the next round, follow the same format for that round, and repeat once.

Do each round two times

Kettlebell Bootcamp HiiT

30 seconds work, 15 seconds rest, do each round two times.

Round 1:

• Kettlebell swings

• Goblet squat to overhead press

Repeat

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Round 2:

• One arm row(left arm)

• One arm row(right arm)

• Squat thruster/burpee to standing or squat jump

Repeat

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Round 3:

• Lunge (right leg in front)

• Lunge (left leg in front)

• Single leg deadlift (right leg in front)

• Single leg deadlift (left leg in front)

Repeat

*Be sure to use a sturdy chair for balance, if desired

*Hold the weight in the hand that matches the leg stepping back.

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Round 4:

• Lying flutter kicks with weight over chest

• Russian twist

• Plank (add knee-to-floor taps for more intensity or plank hold on your elbows and/or knees for a little less)

Repeat

*For the core focus round, consider using a lighter weight or no weight at all

*No weight is intended to be used for the plank exercise.

In Conclusion

As I’ve said, when you’re short on time HiiT workouts are a great way to get the most bang for your buck, and this is one of my favorite “get in, get out” quick workouts. There are, however, so many different HiiT workouts out there.

Want to learn a bit more about high intensity interval training workouts? Feel free to check out my post about HiiT and brain health, which also includes links to some other great HiiT workouts to try!

Disclaimer:

By engaging in these exercises, you’re agreeing to take on any risk that could potentially go along with the movements. If you have any physical limitations or pain during any of the movements, please discontinue immediately and seek medical advice, if needed.