voxifit HIIT Kettlebell Cardio Workout 002

Even though i am a huge bodyweight training fan, i do now and again spice things up with a some Kettlebell training. I have been doing Kettlebell training for over 6 months now, and i must say i thoroughly enjoy it. I have also started incorporating Kettlebell training with some of my clients.

I did the following Kettlebell cardio workout yesterday, and it was a killer, so you have been warned. This is not a beginners workout!

I suggest you use some sort of timer when doing HIIT workouts. The gymboss is my favourite or there are plenty of Apple and Android apps available for download, such as:

Apple FREE Interval Timer App:

The Gymboss 2 Interval Timer App

Android FREE Interval Timer App:

HIIT Interval Training Timer App

The Workout

Warm Up

Always do a proper warm up before doing any HIIT training. Here is one for you to do, but, take it easy during the warm up as you will need your strength for the main workout:

  • Jog on the spot 30 sec
  • KB Swings 10 Reps ( Light KB)
  • BW Squats 10 Reps
  • Jumping Jacks 30 sec
  • Planks 30 sec
  • Rest 30 sec then repeat warm up again for a total of 2 rounds.

Main Workout

Right, now that you are warmed up it is time to Kettlebell IT.

NOTE! When doing Kettlebell training, always make sure your form is correct. Do Not attempt this workout if you are still new to kettlebell training.

So here it is.

Set your timer to 32 rounds of 10 / 30 seconds. Do as many reps as possible in the given time. Rest 10 seconds between exercises. You will rest at the end of the circuit for 1 round which is in total 50 seconds. Repeat the full circuit 4 times.

The Exercises:

  • KB Swing – 30 Sec, Rest 10 Sec
  • High Knees – 30 Sec, Rest 10 Sec
  • KB Swings – 30 Sec, Rest 10 Sec
  • High Knees – 30 Sec, Rest 10 Sec
  • KB Snatch Left Arm – 30 Sec, Rest 10 Sec
  • KB Snatch Right Arm – 30 Sec, Rest 10 Sec
  • High Knees – 30 Sec, Rest 10 Sec
  • REST  1 round – 40 Sec
  • Repeat circuit 3 more times for a total of 4 sets.




HIIT Kettlebell Cardio Workout


7 comments on “voxifit HIIT Kettlebell Cardio Workout 002

    • Hey Ian, yes high knees can be used as a warm up, however fast sprint like high knees can be more demanding. Most of my workouts are geared towards home training, however having said that you can take this kettblebell workout outside and sub high knees for shuttle sprints which will give an even higher intensity. I originally did this workout a few weeks ago in a stair well. Instead of the high knees i held 2 weights and did stair sprints in-between the swings and snatched. It was brutal. As you know when doing HIIT training you need to give it all you’ve got:)

  1. I’ve only used the kettlebell a couple of times but on the few occasions I’ve used them, they’re more comfortable than dumbbells…I find that the movement is more natural? Might be just me but you can’t swing a dumbbell quite like a kettlebell (I’ve got noob bruises to prove it haha!) lol

    • Hey Sky, personally i find swinging kettlebells easier than swinging dumbbells:):). Kettlebell swings are often used for injury rehab, as they have a distinct advantage to other modalities of exercise in that they are physically and naturally ergonomic.Keep on swinging!:) and watch those bruises, i had them too in the beginning.

  2. Pingback: voxifit HIIT Kettlebell Cardio Workout 002 | voxifit | Warrior Fit Boot Camp Fitness Fun!

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  4. Pingback: Allenarsi con i kettlebells | Swiss Precision Lab

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