Fitness

Saturday Sweat Week 3: Kettlebell Killer HIIT

Happy Saturday everyone and welcome back to the Saturday Sweat series! This week’s workout features a kettlebell and will get your entire body burning in just a quick 25 minutes. I love kettlebell workouts for their versatility with just one weight. They are great for workouts anywhere; home or the gym. In fact, I did my workout outside today with my kettllebell on this beautiful summer day and got a great burn going in my front yard. I’m home in beautiful Fox Island, Washington for the weekend with my husband visiting my parents. I road tripped from Spokane and didn’t want to give up my strength workouts for the weekend so of course I brought my kettlebell with me!

This kettlebell workout is 4 circuits of 5 exercises each. Each circuit has a 1 minute 15 second rest between and each exercise in the circuit is performed for 45 seconds each with a 15 second break between exercises. Don’t worry if this sounds confusing, I have it written out below in the workout 🙂 The first circuit is legs, followed by arms, then back and shoulders, and a core finisher. Do the workout once through and you will finish in 25 minutes. If you are wanting a longer workout, simply repeat the workout twice for a 50 minute HIIT + strength sweat sesh. Let’s get started!

The Workout!

Warm up: 50 Jumping Jacks

Circuit 1: (Legs)

  1. Reverse lunge passes right leg (45 seconds work – 15 seconds rest) 
  2. Reverse lunges left leg (45 seconds work – 15 seconds rest)kettlebell HIIT
  3. Single Leg Deadlifts Right Leg (45 seconds work – 15 seconds rest)
  4. Single Leg Deadlights Left Leg (45 seconds work – 15 seconds rest)kettlebell HIIT
  5. Weighted Jump Squat (45 seconds work – 15 seconds rest)kettlebell HIIT

1 MINUTE 15 SECONDS REST

Circuit 2: (Arms)

  1. Plank Right Arm Row (45 seconds work – 15 seconds rest)
    kettlebell HIIT
  2. Plank Left Arm Row (45 seconds work – 15 seconds rest)kettlebell HIIT
  3. High Pulls right arm (45 seconds work – 15 seconds rest) kettlebell HIIT
  4. High Pulls left arm (45 seconds work – 15 seconds rest)kettlebell HIIT
  5. Tricep Raises (45 seconds work – 15 seconds rest)kettlebell HIIT

1 MINUTE 15 SECONDS REST

Circuit 3: (Back and Shoulders)

  1. Kettle Bell Swings (45 seconds work – 15 seconds rest)kettlebell HIIT
  2. Bent Rows Left Arm (45 seconds work – 15 seconds rest)kettlebell HIIT
  3. Bent Rows Right Arm (45 seconds work – 15 seconds rest)kettlebell HIIT
  4. One arm push up right arm (45 seconds work – 15 seconds rest)kettlebell HIIT
  5. one arm pushup left arm (45 seconds work – 15 seconds rest)

1 MINUTE 15 SECONDS REST

Circuit 4: (Core)

  1. Kettlebell swings (45 seconds work – 15 seconds rest)kettlebell HIIT
  2. Kettlebell Toe Touches (45 seconds work – 15 seconds rest)kettlebell HIIT
  3. Russian Twist (45 seconds work – 15 seconds rest)kettlebell HIIT
  4. Overhead Situp (45 seconds work – 15 seconds rest)kettlebell HIIT
  5. Kettlebell Jack knives (45 seconds work – 15 seconds rest)kettlebell HIIT

REPEAT 2X THROUGH FOR A 50 MINUTE WORKOUT

Download and print workout without pictures here Saturday Sweat Week 3 Using KettleBell

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