Posted on December 24, 2018 by Jenny Cromack
For the regular readers of our blogs you may know I had a baby 8 months ago. This means I’ve had to be a bit more flexible with the strength training element of my training schedule as I can’t always make it to the gym and have to workout at home instead. So I devised this Kettlebell HIIT workout to help me get back in shape and hit the key muscle groups I need for triathlons and duathlons.
This workout is a combination of HIIT training for fat burning and cardiovascular fitness in addition to some resistance training exercises using a kettlebell. I use a ‘german body composition’ format so whilst I’m working on my strength, I’m also still fat burning. To read why I’m a fan of German Body Composition read one of my old blogs here.
Anyway, back to the workout! All you need is a mat and a kettlebell. I used a 8kg kettlebell.
Warm Up
Make sure you spend some time warming up the key muscle groups you’re going to use. I perform the following exercises as a circuit x 2, 15 reps each:
Body weight squats, alternating lunges forwards, alternating lunges backwards, press ups, knees high, heels to bum, star jumps.
Main Workout
HIIT 1 – Perform each of the exercises for 40 seconds, rest x 20 seconds, repeat x 2
- Star Jumps (touch the floor in between each one)
- Squat Jumps
- Burpees
- Travelling Squat Jumps
GBC SUPERSET 1 – Repeat x 3
1a.Split Squat with Shoulder Press x 10 e/side (these are also sometimes known as a static lunge with shoulder press
1b.1 Arm Row x 12 e/side
GBC SUPERSET 2 – Repeat x 3
2a. KB Swings x 15
2b. Press Ups x 15
HIIT 2 – Perform each of the exercises for 20 seconds, rest x 10 seconds, repeat x 2
- Mountain Climbers
- Squat Jumps
- 1 x burpee, 2 x star jumps
- Power lunges
GBC SUPERSET 3 – Repeat x 3
3a. KB Wide Squat & Upright Row
3b.KB Bicep Curls x 12
GBC SUPERSET 4 – Repeat x 3
4a. Alternating KB Swings x 15
4b. Tricep Overhead Extension x 12
There you have it, my kettlebell HIIT workout, let me know how you get on!