High intensity interval training Workouts (HIIT) uses short bursts of very intense effort, followed by brief rests to keep your heart rate elevated which will maximise calorie burn. This blog will focus specifically on a kettlebell HIIT workout; by combining kettlebell swings, incline push ups, and kettlebell clean and press, this full body session will without a doubt build strength, power, and cardiovascular endurance.
HIIT Kettlebell Workout
• Perform 40 seconds on / 20 seconds off.
• Aim for 3-4 rounds.
• Rest for 60 seconds between each round.
Kettlebell Swings
This exercise primarily focuses on a powerful hip drive whilst keeping a neutral spine. With your feet shoulder width apart and a slight bend in your knees, hinge at the hips, and hike the Adjustable Kettlebell back between your legs. Drive your hips forwards using your glutes, allowing the kettlebell to reach chest level. Remember to breathe out hard at the top before letting the kettlebell fall to the starting position naturally. The goal is to be explosive, not rush the movement.
Incline Push Up on Bench
Leave the kettlebell aside. Start by placing your hands slightly wider than shoulder width on a Workout Bench and extend your feet so that your body is in a straight line. Lower your chest to the bench then push back up to full lockout at the top. Repeat until time is up. Remember to keep your core engaged throughout the whole movement. Don't have a bench? Perform regular push ups on the ground.
Kettlebell Clean & Press
This is another full-body exercise that will build both shoulder strength and power. Begin by standing with feet shoulder width apart and place the Kettlebell slightly in front of you. Hinge at the hips and grip the handle with one hand. Hike the kettlebell back between your legs before explosively driving your hips forwards and punch the weight up so that your forearm is vertical. Alternate each round or switch arms halfway through the set; remember do not rush the exercise, keep it controlled.
This HIIT workout will certainly deliver an efficient full body session that challenges both your strength and endurance in compact time span. By focusing on powerful and explosive movements, you will build overall confidence, conditioning and leave the gym feeling accomplished. The key is to focus on good form, controlled movements and enjoy the progress that comes with each intense workout you do.
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Tags: Equipment > Benches ; Equipment > Kettlebells ; Exercise Type > Strength ; Misc. > Workout
