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 this 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.
*Repeat meaning to 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
KB swings
KB squat to overhead press
Round 2:
One arm row(left arm)
One arm row(right arm)
Squat thruster/burpee to standing or squat jump
Repeat
KB one arm row
KB thruster to burpee
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
KB lunge
KB single leg dead lift
*Be sure to use a sturdy chair for balance, if desired
*Hold the weight in the hand that matches the leg stepping back.
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
Lying flutter kicks (weight optional)
Russian twist (weight optional)
Plank
*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. By engaging in this exercise, you are agreeing to move responsibly, not overdo it when a physical limitation is present, and to take on any and all risks involved.