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

  1. Star Jumps (touch the floor in between each one)
  2. Squat Jumps
  3. Burpees
  4. 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

  1. Mountain Climbers
  2. Squat Jumps
  3. 1 x burpee, 2 x star jumps
  4. 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!