Kettlebell HIIT Workout Routine (with PDF)

Both High-Intensity Interval Training (HIIT) and kettlebells are the favorites of those aiming to lose weight and build muscle. By integrating kettlebells into your HIIT workouts, you can achieve muscle development and burn off that excess fat.

HIIT involves short bursts of intense exercise followed by rest or low-intensity periods, boosting metabolism, burning calories efficiently, and improving cardiovascular health.^[1]

Kettlebells, with their unique design that distributes weight unevenly, are a perfect addition to HIIT routines. They challenge stabilizing muscles, promote functional strength, and enhance overall fitness.^[2]

HIIT with kettlebells workout maximizes these benefits. HIIT workouts are known for their “afterburn” effect, where the body continues to burn calories at a higher rate even after the workout. This is due to the intense bursts of activity that elevate the heart rate and boost metabolism.

To help you get started, I’ve created a 4-day full-body HIIT program with kettlebells, designed to maximize results through a balance of intense workouts and rest days.

4 Day Kettlebell HIIT Workout Plan

Below is a 4-day HIIT workout plan with kettlebells, including alternate rest days, since weighted HIIT is not ideal for everyday work. This exercise plan alternates between HIIT and circuit training to maximize the results.

Day 1: ON

Perform each exercise at maximum repetitions for 30 seconds. After completing all exercises, rest for 1-2 minutes. Repeat the circuit for a total of 3-5 rounds. Adjust the weight of the kettlebell as needed to maintain proper form and intensity throughout the routine.

1. Kettlebell Goblet Squat Curl: 30 seconds
2. Kettlebell Swings: 30 seconds
3. Burpee Over Kettlebell: 30 seconds
4. Turkish Get-Up: 30 seconds (each side)
5. Kettlebell Thrusters: 30 seconds
6. Kettlebell See Saw Chest Press: 30 seconds
7. Kettlebell Gorilla Row: 30 seconds

Day 2: OFF

Day 3: ON

Perform each exercise at maximum intensity for 30 seconds followed by 15 seconds of rest between each set

1. Kettlebell Clean and Press: 3 sets x 30 seconds.
2. Kettlebell Walking Lunges : 3 sets x 30 seconds.
3. Kettlebell Pull Over: 3 sets x 30 seconds.
4. Kettlebell Bent Over Row: 3 sets x 30 seconds.
5. Kettlebell Windmill: 3 sets x 30 seconds (each side)
6. Kettlebell Overhead Tricep Extension Supersetted with Kettlebell Horn Curls: 3 sets x 30 seconds.

Day 4: OFF

Day 5: ON

Perform each exercise at maximum repetitions for 30 seconds. After completing all exercises, rest for 1-2 minutes. Repeat the circuit for a total of 3-5 rounds. Adjust the weight of the kettlebell as needed to maintain proper form and intensity throughout the routine.

1. Front Rack Kettlebell Squat: 30 seconds
2. Kettlebell High Pull Swing: 30 seconds
3. Incline Kettlebell Bench Press: 30 seconds
4. Kettlebell Upright Row: 30 seconds
5. Kettlebell Lateral Raise: 30 seconds
6. Seated Leg Raise Over Kettlebell: 30 seconds
7. Kettlebell Single-Leg Calf Raise: 30 seconds

Day 6: OFF

Day 7: ON

Perform each exercise at maximum intensity for 30 seconds followed by 15 seconds of rest between each set

1. Kettlebell Swing to Goblet Squat: 3 sets x 30 seconds
2. Kettlebell Chest Fly: 3 sets x 30 seconds
3. One Arm Kettlebell Push Press: 3 sets x 30 seconds (each side)
4. Kettlebell Front Raise: 3 sets x 30 seconds
5. Kettlebell Deadbug: 3 sets x 30 seconds
6. Kettlebell Skull Crusher Supersetted with Kettlebell Cup Hold Cross Body Curl : 3 sets x 30 seconds (each side)

This structured routine ensures a balanced and effective full body workout with appropriate rest and recovery days.

HIIT Kettlebell Workout for Fullbody PDF

Download our full-body kettlebell HIIT workout routine! This PDF template is designed to guide you through each exercise with ease, ensuring you maximize your results and stay on track.

Whether you prefer a printed copy or keeping it handy on your phone, this resource will help you stay focused and motivated during your workouts. Download now to take your fitness journey to the next level!

Don’t miss:

Full-Body HIIT Workout with Dumbbells
Full Body HIIT Workout with Weights
6 Week HIIT Workout Plan with Weights
Kettlebell Abs Workout Routine

Summing Up

Combining HIIT with kettlebells is one of the best ways to lose fat and build strength.

These workouts will push your limits, get your heart pumping, and help you build lean muscle while burning a lot of calories.

Scientific studies have shown that HIIT can improve fat oxidation and insulin sensitivity, contributing to more effective weight loss and muscle preservation. Combining HIIT with kettlebell exercises leverages the benefits of both resistance training and HIIT, making it a highly efficient workout strategy.

So stick to the plan, keep your form correct, and enjoy getting stronger and fitter. Download the full-body HIIT kettlebell workout PDF now and take your fitness to the next level!

References

1. Shiraev, T., & Barclay, G. (2012). Evidence based exercise: Clinical benefits of high-intensity interval training. Australian Family Physician, 41(12), 960–962. https://search.informit.org/doi/10.3316/informit.998344208782447
2. Erbes, D. A. (2012). The effect of kettlebell training on body composition, flexibility, balance, and core strength (Master’s thesis, University of Wisconsin-La Crosse). Murphy Library Digital Collections. http://digital.library.wisc.edu/1793/62284