The Best Kettlebell HIIT Workouts and Routines with PDF

You can do fast-paced kettlebell HIIT workouts to ramp up your strength, stamina, and speed. Kettlebell high-intense interval training is an effective and inexpensive way to burn serious calories, speed up weight loss, and beef up lean mass.

I’ll share the various HIIT kettlebell workouts and routines in this article that will help you achieve your best physique over time. So whether you’re a male or female, you can download these programs to train efficiently at home or in the gym.

Are kettlebells good for HIIT?

Kettlebell HIIT Workouts

The kettlebells are excellent and efficient workout equipment. They provide a greater range of motion and allow you to perform numerous exercises at a fast pace.

Doing HIIT with kettlebells helps burn significant calories, improve strength, speed, and endurance, and build a solid and muscular physique.

A study has shown that HIIT kettlebell workouts like snatches significantly improved aerobic capacity and cardiovascular conditioning in females and males.1Falatic JA, Plato PA, Holder C, Finch D, Han K, Cisar CJ. Effects of Kettlebell Training on Aerobic Capacity. J Strength Cond Res. 2015 Jul;29(7):1943-7. DOI: 10.1519/JSC.0000000000000845. PMID: 26102260, 2 Hulsey CR, Soto DT, Koch AJ, Mayhew JL. Comparison of kettlebell swings and treadmill running at an equivalent rating of perceived exertion values. J Strength Cond Res. 2012 May;26(5):1203-7. doi: 10.1519/JSC.0b013e3182510629. PMID: 22395274.

Other Kettlebell workout programs you may like:

14 Best Kettlebell HIIT Workouts To Scale Up Your Fitness

You can incorporate myriad kettlebell exercises into high-intensity interval training. However, I will hand out only the best kettlebell HIIT workouts that burn serious calories and boost endurance. These exercises also help increase fat loss and build muscles simultaneously. So they would be great to have in your HIIT program.

Here’s the list of kettlebell HIIT exercises.

  1. Kettlebell Swings
  2. Kettlebell Clean And Press
  3. Kettlebell Man Maker
  4. KB Crunches
  5. Kettlebell Squat to Press
  6. Kettlebell Snatch
  7. Kettlebell Squat Jump
  8. Goblet Lunge with Rotation
  9. Kettlebell Floor Press
  10. Kettlebell Gorilla Row
  11. Kettlebell Thruster
  12. Kettlebell Russian Step-ups
  13. Single Arm Kettlebell Push Jerk
  14. Kettlebell Russian Twist

Let’s see how to perform each one with step-by-step instructions.

1. Kettlebell Swings

The kettlebell swing is one of the best exercises you can include in a HIIT program. It works on various muscles throughout the body, such as the glutes, shoulders, core, hamstring, lower back, shoulder, and quads.

The KB swing is an excellent workout to burn decent calories in a short time and increase strength, power, and overall performance.3 Lake JP, Lauder MA. Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res. 2012 Aug;26(8):2228-33. DOI: 10.1519/JSC.0b013e31825c2c9b. PMID: 22580981.

Whether you do cardio or HIIT, the kettlebell swings can pump your heart, increase blood flow, and warm up your entire body in little to no time.

How to do it:

  1. Grab a kettlebell and stand upright with your feet in the shoulder-width stance and toes pointing slightly out.
  2. Keep your arms straight between your legs, brace your core, and hinge forward at your hips with swinging the bell behind.
  3. Driving through your heels, swing the bell in front of you as far as possible until your hips are entirely straight and your torso is leaning backward.
  4. Lower the kettlebell to the starting position to complete your first rep.
  5. Keep your arms straight throughout the movement.

2. Kettlebell Clean And Press

The clean and press is a full-body high-intensity workout. Numerous people in Crossfit training use it. It boosts strength, endurance, and power and burns some serious calories. So it can also be a great exercise to add to your interval training program.

Let’s see how to do a clean and press with the kettlebell:

  1. Place a kettlebell on the floor and stand against it in a shoulder-width stance.
  2. Lean forward and grab the bell with a straight arm.
  3. Driving your hips forward, swing the bell up in front of the shoulder, close to the body.
  4. Press the weight overhead until your elbow is entirely extended.
  5. Return to the start. That’s one rep.

3. Kettlebell Man Maker

The man maker is a compound movement that works on multiple muscles simultaneously, such as the chest, back, and core, and helps develop a muscular body. It builds total-body muscle endurance, improves balance, and releases significant calories.

How to do man maker with kettlebells:

  1. Grab one KB in each hand and get into an up position of a pushup.
  2. Perform a pushup, widen your feet and row the bell at your side.
  3. Bring the bell to the ground, and repeat the above step on your opposite side to complete the first rep.
  4. Keep your core tight and back straight during the entire movement.

4. Kettlebell Crunches

Crunch is a complete ab workout that strengthens and tones abdominal muscles.

It develops a solid core and enhances overall performance. However, it puts slight stress on the lower back, which can cause pain.

The safest way of doing crunches is not doing them every day. You can do them once or twice a week if you want to isolate your abs more specifically.

How to do it:

  • Holding a kettlebell, lie on the floor with your knees bent in front of you, feet properly on the ground.
  • Keep the bell over your chest with straight arms.
  • Lift your upper back off the floor and bring your head toward your knees until you feel a good contraction in your abs.
  • Pause and then uncurl your torso to return to the start. That’s one rep.

5. Kettlebell Front Squat to Press

The front squat to overhead press is a multi-movement exercise that works on various upper and lower body muscles, especially the quadriceps and shoulders.

kettlebell hiit exercises

I’ve included this exercise in HIIT kettlebell workouts because it can burn decent calories while promoting muscular growth.

Here’s how you can do it:

  1. Holding one kettlebell in each hand, stand upright with your feet shoulder-width apart and toes pointing slightly out. Bend your elbows so the kettlebell can rest on the upper arm. That’s the start.
  2. Brace your core, inhale and perform a squat.
  3. Once you return from the squat, press the weight up until your arms are extended overhead.
  4. Return the bells to the start. That’s your one rep.

6. Kettlebell Snatch

The snatch is one of the explosive and intense Crossfit movements that engages muscles throughout the body. It is fast and great for burning serious calories in a quick time.

You can follow the below steps to perform a kettlebell snatch:

  1. Standing in the shoulder-with stance, place a kettlebell between your legs.
  2. Bend forward and grasp the KB with your right hand.
  3. Driving through your feet, extend your hips and knees, and explosively swing the bell overhead.
  4. Lower the kettlebell between your legs by bending your hips.
  5. Do an equal number of reps on each side.

7. Kettlebell Squat Jump

The KB jump squat is a highly intense HIIT kettlebell workout that engages multiple muscles from the lower to the upper body and builds strength, stamina, power, and muscles.

It also burns considerable calories in a quick time and boosts metabolism, and can be a good exercise to include in a fat loss HIIT kettlebell workout plan.

To do this movement, simply grab a kettlebell with your hands, stand in the hip-width stance, and hold it between your legs. Perform a squat and then jump in the air as high as possible. And then land into a squat position and repeat for the suggested reps or time.

8. Goblet Lunge with Rotation

The lunge plus rotation is an excellent lower body and core workout. The lunge movement strengthens the quads, hamstring, and glute, and the rotation movement solidifies the abs and oblique.

To perform this movement, grab a kettlebell, hold it against your chest and stand in a hip-width stance. Bring your right foot back, bend your front knee, and twist your torso to the left, all at the same time. Repeat on the opposite side to complete the first rep.

9. Kettlebell Floor Press

The floor press is an upper body workout that primarily targets the chest and triceps. It is not as intense as other high intensity kettlebell exercises, but you can do it after intense movement to catch your breath during the interval training.

To perform the kettlebell floor press, lie on the floor and grab a pair of kettlebells, one in each hand. Hold the bells beside your chest and press them up until your arms are straight and pecs fully engaged.

10. Kettlebell Gorilla Row

The KB gorilla row is an excellent upper body workout that helps build muscular endurance and muscle mass. It engages several muscles at once, such as the trapezius, posterior delt, core, and especially the latissimus dorsi (lats).

To perform the gorilla row,

  1. Grab one kettlebell in each hand and stand in a slightly wider than shoulder-width stance.
  2. Hinge forward at your hips until your chest is parallel to the floor, and keep your arms straight below your shoulders, so the kettlebells stay on the ground.
  3. Row the bells alternatively until your lats are fully contracted.

11. Kettlebell Thruster

The thruster is a high-intensity fat-burning workout that builds up strength, stamina, balance, and speed. It works on multiple muscles simultaneously, such as legs and shoulders, and helps develop a solid physique.

To perform a KB thruster, grab one kettlebell in each hand with a neutral grip and hold it close to your chest so the bells are resting on your upper arms. Perform a squat and as you return from the squat, press the weight overhead until your elbows are entirely locked out. Again lower into a squat position and go for the subsequent repetitions.

12. Kettlebell Russian Step-ups

The step-up is a super effective exercise that works on lower body muscles, such as the quadriceps, hamstrings, glutes, and calves. It is also intense and burns significant calories in a quick time.

To perform the KB step up:

  1. Grab a kettlebell in your left hand, hold it close to your shoulder with your elbow bent, and stand in front of the box or bench.
  2. Step your left foot on the box, lift your right foot off the floor, and bring it toward your chest.
  3. Do it for the suggested reps and repeat on the opposite side.

13. Single Arm Kettlebell Push Jerk

You can incorporate push jerk in your kettlebell HIIT workout routines to maximize your strength, speed, and endurance. The KB push jerk is a high intense fat-burning exercise that burns calories and improves muscular endurance, balance, and overall performance.

Here’s how you can do it:

  1. Grab a kettlebell in your right hand and pull it toward your shoulder so it rests on the upper arm. Make sure your palm is facing forward.
  2. Bend your knees to dip your body, and driving through your heels, explosively push the weight overhead until your arms are entirely straight.
  3. Perform an equal number of sets and reps on each side.

14. Kettlebell Russian Twist

The Russian twist is an excellent workout for developing a sturdy core. It strengthens and tones both abs and obliques and improves mobility and endurance. It looks simple but challenges your core strength. So if you’re a beginner, start with a lightweight kettlebell as well as you can also keep your feet planted on the floor.

Here are steps to perform the KB Russian twist:

  1. Grab the handle of a kettlebell in your hands and sit on the floor with your legs straight in front of you.
  2. Lift your feet off the floor, slightly bend your knees and lean your torso back. That’s the start.
  3. Brace your abdominal muscles and twist your torso to the right and then the left. And continue doing it for the suggested time.
  4. You’ll feel the work in your entire core after 10 to 15 seconds.

10 Minute Kettlebell HIIT Workout Plan For Warm-up

This 10-minute HIIT kettlebell workout will work as cardio and helps improve aerobic fitness. It can burn approximately 70-100 calories and give you a good warm-up.

ExerciseRepsRest
Kettlebell Swings1020-sec
Kettlebell Man Maker520-sec
KB Crunches1020-sec
Kettlebell Squat Jump1020-sec
Kettlebell Floor Press1020-sec
Kettlebell Luges to Rotation5/side20-sec
Kettlebell Squat to Press1020-sec
Kettlebell Gorilla Row1020-sec

15-minute HIIT Kettlebell Workout Plan For Beginners

  • Interval time: 30-seconds
  • Suggested reps: 8-12
  • Intensity: 80-90% of your maximum heart rate (MHR)
  • Goal: Scale your overall fitness for long and intense sessions.
  • Estimated calories burned: 130-160
Round 1Round 2
Kettlebell SwingsClean And Press
KB Man MakerSquat to Press
KB CrunchesKB Thruster
Squat JumpRussian Step-ups
Luges to RotationRussian Twist

20 Minute HIIT Kettlebell Workout Program At Home

  • Interval time: 20-30 seconds
  • Suggested reps: 8-12
  • Intensity: 75-90% of your MHR
  • Goal: Build Strength, Endurance, and Speed
  • Expected calories burned: 180-220
Round 1Round 2
Kettlebell SwingsKB Squat Jump
Squat to Press Man Maker
Gorilla RowCrunches
Clean and PressKettlebell Thruster
Floor PressKettlebell Snatch
One-Arm Push JerkRussian Twist

30 Minute HIIT Kettlebell Workout To Ramp up Your Fitness

  • Interval time: 30-45 seconds
  • Suggested reps: 8-12
  • Intensity: 75-90% of your MHR
  • Goal: Speed up Fat Loss, Build Muscle, and Ramp up Your Fitness Level
  • Expected calories burned: 320-400

Round 1

Round 2

  • Kettlebell Squat Jump
  • Kettlebell Windmill
  • Kettlebell Clean And Press
  • Goblet Lunge with Rotation
  • Kettlebell Thruster

Round 3

  • Single Arm Kettlebell Push Jerk
  • Kettlebell Glute Bridge
  • Kettlebell Man Maker
  • Kettlebell Floor Press
  • Kettlebell Russian Twist

HIIT Kettlebell Workout PDF


FAQ about Kettlebell High Intensity Interval Training

How many times a week should I do Kettlebell HIIT?

You can do kettlebell HIIT three to six days a week, depending on your goal, fitness level, and duration of your daily workout session. For example, if you train for only 10-15 minutes a day, you can do interval training six times a week, and you can train four to five times a week if you do intense exercises for 20 to 30 minutes a day.

How heavy Kettlebells should I use for high-intensity interval training?

You can use as heavy kettlebells as possible to perform fast-paced exercises as long as you maintain your intensity, form, and balance. The lighter the kettlebell you carry, the faster you can perform exercises.

Can I do bodyweight and Kettlebells HIIT together?

Yes, you can incorporate bodyweight workouts into your kettlebell HIIT exercise program as they can be more helpful in improving overall fitness.

Related HIIT Workout Programs

Note: If you have any medical conditions, it would be best to see a doctor before you start this program.

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References

  • 1
    Falatic JA, Plato PA, Holder C, Finch D, Han K, Cisar CJ. Effects of Kettlebell Training on Aerobic Capacity. J Strength Cond Res. 2015 Jul;29(7):1943-7. DOI: 10.1519/JSC.0000000000000845. PMID: 26102260
  • 2
    Hulsey CR, Soto DT, Koch AJ, Mayhew JL. Comparison of kettlebell swings and treadmill running at an equivalent rating of perceived exertion values. J Strength Cond Res. 2012 May;26(5):1203-7. doi: 10.1519/JSC.0b013e3182510629. PMID: 22395274.
  • 3
    Lake JP, Lauder MA. Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res. 2012 Aug;26(8):2228-33. DOI: 10.1519/JSC.0b013e31825c2c9b. PMID: 22580981.
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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.