The Ultimate Kettlebell HIIT Workout


Angelica Avolio - Personal Trainer & Nutritionist

Kettlebells are a fantastic piece of equipment as they can be used to train the whole body, from leg muscles to upper body ones. Particularly, thanks to their specific shape, kettlebells enable you to perform powerful and dynamic moves targeting multiple muscles, making them ideal for HIIT full-body workouts.

Below you can find a full-body HIIT workout that will help you improve your muscular and cardiovascular strength.

Kettlebell HIIT Workout

Perform each exercise back to back, then rest for 60-90 seconds before going for the next round. Complete 4-8 rounds, depending on your fitness level and time availability. 

Overhead Carry

For this exercise, you will require to use two kettlebells of the same weight 


  • Start by holding a kettlebell from the handle with each hand

  • Lift both kettlebells above your head by extending your arms up

  • Keeping the shoulders locked in place and the arms extended, walk holding the kettlebells up


30-50 steps

Squat to High Pull


  • Stan upright, with your feet hip-width apart while holding one kettlebell from the handle using both hands

  • Extend the arms down so that the kettlebell is lowered between your legs

  • Hinge back at the hips and bend the knees to squat down

  • Push through the legs to get onto a standing position. As you stand up, drive the elbows up and bend them to lift the kettlebell to chin-height

  • Lower the kettlebell to get back onto the starting position by extending the arms down. This is one repetition



Kettlebell Swings


  • Stand upright while holding a kettlebell from the handle using both hands

  • Lower the arms to place the kettlebell between your legs

  • Hinge back slightly at the hips to move the kettlebell behind your legs 

  • Push through your glutes and hamstrings to swing the kettlebell up until it is in line with your head. Your arms should be extended and your core engaged throughout

  • Keeping the core tight and the arms extended, lower the kettlebell down to move back onto the starting position. This is one repetition



Single Arm Thruster


  • Stand upright, with a kettlebell placed on the floor in front of you. The handle should be positioned horizontally to your body

  • Hinge back at the hips to squat down and grab the kettlebell from the handle, with your palms facing in

  • Push through the legs to stand upright, whilst also lifting the kettlebell up along the central part of your torso.  As you get to chest height, turn the hand so that the palm faces forward

  • Push through the shoulder to extend the arm and lift the kettlebell above your head, keeping the palm facing forward

  • Bend the elbow to lower the kettlebell to the chest, then bend the wrist and extend the arm down to lower the kettlebell to the floor. This is one repetition


10-12 on each side 

Kettlebell Russian Twists


  • Sit on the floor, with the knees bent and the feet flat on the floor

  • Hold a kettlebell in front of your chest using both hands 

  • Using your core muscles, twist your torso to move the kettlebell to the left, next to your waist

  • Keeping the core engaged, twist the torso to the right to move the kettlebell onto the other side. This is one repetition


12-15 on each side

What is a HIIT Workout?

HIIT is perfect for those who don’t have a lot of time to dedicate to exercise. It typically involves intense bouts of activity followed by short periods of rest, which means you can get a full-body workout in just 30 minutes or less.

There are two types of HIIT: moderate and high intensity. During the moderate-intensity phase, you focus on strength training exercises like pushups and squats, while during the high-intensity portion, you’ll do more cardio-based activities like running or jumping jacks.

No matter which type of HIIT you choose, remember to take breaks when needed and pay attention to your form so that you don’t injure yourself. And if the workout is too difficult at first, try starting with a lower intensity and gradually increasing it over time.

When done regularly, HIIT can help you enhance your cardiovascular endurance, boost your metabolism, and torch calories faster than traditional cardio workouts. So if you’re looking for an efficient way to get in shape quickly, HIIT is definitely worth a try! Just make sure that you’re working at the right intensity level for your fitness level and that you stay hydrated throughout the workout.

With a little bit of dedication, you’ll be seeing results in no time!

Can you do HIIT Kettlebell Workouts?

Yes, you can do high-intensity interval training (HIIT) with kettlebells. Kettlebells are a great tool that can be used to add an extra challenge to your HIIT workout. Not only do kettlebells burn more calories than traditional free weights, but they also provide an intense full-body workout that can help you reach your fitness goals faster. Kettlebells can even target the small muscles in the back, arms, and core that many people neglect during their workouts.

Using kettlebells during HIIT workouts is not only easier on your joints than dumbbells and barbells, but it also forces you to engage multiple muscle groups simultaneously. This helps improve your balance, coordination, and overall strength while toning tight muscles all over your body.

But perhaps the greatest benefit of using kettlebells for your HIIT workout is improved cardiovascular conditioning. Kettlebell HIIT workouts involve movements like swings, snatches, and cleans that get your heart pumping fast. This aerobic activity helps improve your endurance and stamina while building lean muscle mass at a faster rate than traditional weights.

Using kettlebells in your HIIT workouts can add an extra challenge to your regular fitness routine, pushing you beyond what you thought possible. With its benefits for strength, coordination, and cardiovascular conditioning, it’s no wonder why more people are turning to kettlebells to take their workout results to the next level.

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A Closer Look at the Health Benefits of a HIIT Workout

Studies have shown that HIIT workouts can improve cardiovascular health, reduce the risk of chronic diseases such as diabetes and obesity, boost metabolism, strengthen muscles, and even increase cognitive function. Plus, because it only takes a few minutes to complete a HIIT workout routine, it’s a great option for busy people who don’t want to spend hours at the gym each week.

Regular HIIT sessions will help build strength in your legs and core muscles. When you combine a HIIT workout with weight lifting, you’ll get even more benefits. The combination of both will help to tone and shape your body while burning fat quickly.

HIIT workouts also have the added benefit of releasing endorphins which can help improve your mood and reduce stress levels. This makes it an ideal exercise for people who are feeling overwhelmed or anxious. Plus, because it only takes a few minutes to complete a HIIT routine, it’s easy to fit into any busy schedule.

What are the benefits of kettlebell exercises?

The benefits of kettlebell exercises include improved strength and muscular endurance, increased fat-burning potential, improved coordination and balance, and core stabilization.

Kettlebells are also great for developing explosive power as they require you to generate force quickly in order to move the weight. Additionally, kettlebells are affordable, and the exercises are incredibly versatile; you can use them for a range of movements, including swings, squats, deadlifts, presses, and lunges.

What Weight Kettlebell for HIIT Workouts?

When it comes to choosing a weight for your Kettlebell HIIT workout, it is important to select one that is appropriate for your fitness level and goals. Since HIIT workouts are designed to be intense and challenging, you should choose a kettlebell that is heavy enough to challenge your muscles yet light enough to allow for proper form and reduce the risk of injury.

For those just starting out, a kettlebell between 8 and 12 kg is usually recommended. For those looking for more of a challenge, 16 to 20 kg would be suitable. Ultimately it’s best to consult with an experienced personal trainer when selecting the right weight kettlebell to ensure your safety and maximize results.

What is the most effective kettlebell HIIT workout exercise?

The double kettlebell swing is one of the most effective kettlebell exercises out there. It is a compound, full-body exercise that works key muscles in the arms, shoulders, core, and legs. Plus, it engages the entire body to drive power from the hips up through to the head.

The explosive nature of these kettlebell exercises helps build strength and muscular endurance, as well as power and cardiovascular stamina. It is also a great exercise to develop coordination and balance since it requires proper timing of the movements. As such, this exercise should be included in any comprehensive kettlebell regimen.

Double Kettlebell Swing

The double kettlebell swing is a great exercise for building strength and muscular endurance. It involves explosively swinging two kettlebells in an arc from between your legs to up above your head, using your hips as you hold the kettlebell as source of power. This exercise is excellent for developing total body strength, with the primary muscles working, including the glutes, hamstrings, back, and core.

If you’re looking for a challenging and effective exercise to add to your training routine, the double swing is definitely worth considering. This explosive movement engages multiple muscle groups throughout your body, making it an excellent exercise for building both strength and muscular endurance.

One of the primary benefits of the double kettlebell swing is that it involves explosively swinging two kettlebells in an arc from between your legs to up above your head, using your hips as the source of power. This powerful movement engages many large muscle groups, such as the glutes, hamstrings, back muscles, and core muscles.

The double kettlebell swing is also great for developing total body strength. By engaging so many different muscle groups at once, this exercise can help you build strength in areas that may be neglected by other exercises.

For example, while traditional barbell exercises like squats and deadlifts are great for building leg and lower back strength but they might miss out on working upper back muscles. The double kettlebell swing hits all these areas with one movement.

Another benefit of this exercise is that it can help improve muscular endurance. Because it’s a full-body movement that requires significant effort from multiple muscle groups simultaneously, performing multiple sets of swings with proper form will challenge even experienced lifters.

Finally, double kettlebell swings are highly adaptable to different fitness levels. Beginners can start with lighter weights and focus on perfecting their technique before gradually increasing their weight over time. More advanced lifters can use heavier weights or perform more reps per set to increase intensity.

Kettlebell Thruster HIIT Workout

The kettlebell thruster is an incredibly effective HIIT workout that combines strength training with cardiovascular exercise to maximize results. It involves a combination of a front squat, press, and lunge to target multiple muscle groups while burning calories and getting your heart rate up.

As a reminder, to perform the kettlebell thruster, begin in a standing position with your feet shoulder-width apart and a kettlebell in each hand. Perform a front squat, then stand and press the kettlebells overhead as you hop forwards into a lunge. Return to standing, slowly lower the weights back down to starting position, then repeat for desired reps or time.

One of the primary benefits of the kettlebell thruster is its ability to simultaneously work both your upper and lower body. By combining a squat with an overhead press, this exercise engages your legs, glutes, core, shoulders, and arms all at once. This not only saves time but also makes it an incredibly efficient way to build total body strength.

Another benefit of the kettlebell thruster is its ability to get your heart rate up quickly. Because it involves multiple movements performed in quick succession, this exercise can elevate your heart rate into the aerobic zone within just a few reps. This makes it an excellent choice for those looking to improve their cardiovascular fitness as well as their strength.

In addition to building strength and cardiovascular endurance, the kettlebell thruster is also great for improving overall mobility and flexibility. It requires a significant range of motion in both the hips and shoulders, which can help improve joint health over time.

Finally, like many other kettlebell exercises, the kettlebell thruster is highly adaptable to different fitness levels. Beginners can start with lighter weights and focus their first exercise on perfecting their technique before gradually increasing their weight over time. More advanced lifters can use heavier weights or perform more reps per set to increase intensity.

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Is a Kettlebell HIIT Workout for You?

After you’ve done your research and gotten familiar with the basics of kettlebell HIIT, it’s time to decide if this type of workout is right for you.

Start by considering your current fitness level. The movements and exercises involved in a kettlebell HIIT workout require a certain level of strength cardio endurance and agility, so make sure you’re up for the challenge. If you have an existing injury or limitation, discuss your options with a physician to see if a kettlebell HIIT workout is still safe for you.

Think about how much time and effort you’re willing to devote to your new exercise routine as well. Kettlebell HIIT can be intense since it combines cardio intervals, body weight movements, and strength training all in one workout. Make sure you’re ready to commit to challenging yourself and pushing your limits.

Finally, consider the type of results you’d like to see from your workout routine. A kettlebell HIIT workout is known for its ability to burn calories and body fat while building muscle mass and improving coordination, agility, and stamina. If these are the types of goals you have in mind, then it’s worth giving kettlebell and HIIT training a try. But if other kinds of fitness objectives take priority over these things, look into other forms of exercise that might better suit you.

Ultimately, it’s up to you to decide if the kettlebell HIIT workout is a good fit for your lifestyle and needs. Do some research, talk to a trainer, and make an informed decision that you feel good about. With the right approach and dedication, achieving your fitness goals with a kettlebell HIIT workout could be just around the corner.


Kettlebells are a great tool to use for high-intensity interval training (HIIT) workouts, as they provide effective and efficient full-body exercises that challenge both your strength and endurance.

Kettlebell exercises involve multiple muscle groups, allowing the user to get a total body workout in a shorter amount of time than traditional weightlifting. With the right form and technique, you can use kettlebells to get an effective and intense workout that will improve your overall health and fitness.


Shehata, A. and Mahmoud, I., 2018. Effect of high-intensity interval training (HIIT) on weight, body mass index, and body fat percentage for adults. Science, Movement and Health18(2), p.2018.

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