Kettlebells are a great tool for functional training, which utilizes movements performed in life’s daily activities, such as walking, bending, lifting, and climbing stairs. Training with kettlebells is a beneficial way to switch up your strength and conditioning routine and can be benficial in injury rehabilitation and prevention. To take kettlebell training to the next level, incorporate high-intensity intervals.

HIIT kettlebell workouts trigger excess post-exercise oxygen consumption (EPOC), which is commonly referred to as “afterburn.” The all-out efforts in these five workouts increase your body’s need for oxygen during the workout and create an oxygen shortage, causing your body to ask for more oxygen during recovery.The more oxygen that gets inside your body, the more fat your body burns, so activating EPOC translates to a metabolism boost for up to 48 hours after a high-intensity routine. 

Build cardio endurance, boost metabolism, and increase strength with these five HIIT kettlebell workouts. Prepare to get sweaty.

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Partner Kettlebell Workout

DIRECTIONS
Partner 1 holds a plank while partner 2 performs 10 reps of the kettlebell clean and press, with one kettlebell in each hand. Without rest, partner 1 then performs 10 reps of the clean and press while partner 2 holds a plank. Repeat this for nine reps and continue counting down to 1 rep. Rest for 5 minutes and repeat the workout, but this time, start at 1 rep and count up to 10 reps.

THE WORKOUT

Set 1
Partner 1: Plank
Partner 2: 10 KB Clean and Press
Partner 1: 10 KB Clean and Press
Partner 2: Plank

Set 2
Partner 1: Plank
Partner 2: 9 KB Clean and Press
Partner 1: 9 KB Clean and Press
Partner 2: Plank

Set 3
Partner 1: Plank
Partner 2: 8 KB Clean and Press
Partner 1: 8 KB Clean and Press
Partner 2: Plank

Set 4
Partner 1: Plank
Partner 2: 7 KB Clean and Press
Partner 1: 7 KB Clean and Press
Partner 2: Plank

Set 5
Partner 1: Plank
Partner 2: 6 KB Clean and Press
Partner 1: 6 KB Clean and Press
Partner 2: Plank

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Set 6
Partner 1: Plank
Partner 2: 5 KB Clean and Press
Partner 1: 5 KB Clean and Press
Partner 2: Plank

Set 7
Partner 1: Plank
Partner 2: 4 KB Clean and Press
Partner 1: 4 KB Clean and Press
Partner 2: Plank

Set 8
Partner 1: Plank
Partner 2: 3 KB Clean and Press
Partner 1: 3 KB Clean and Press
Partner 2: Plank

Set 9
Partner 1: Plank
Partner 2: 2 KB Clean and Press
Partner 1: 2 KB Clean and Press
Partner 2: Plank

Set 10
Partner 1: Plank
Partner 2: 1 KB Clean and Press
Partner 1: 1 KB Clean and Press
Partner 2: Plank

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The 11-MInute Workout

DIRECTIONS
This workout calls for three minutes of work followed by one minute of rest and combines three exercises. Do as many rounds as possible (AMRAP) in three minutes. Rest for one minute then continue where you left off. Repeat this three times for a total of 11 minutes.

THE WORKOUT
3 KB Clean and Press (one KB in each hand)
6 Pushups
12 American KB Swings

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The Ascending Ladder Workout

DIRECTIONS
Using the same kettlebell for this entire workout, start with two reps each of the following three exercises. After doing two reps of each, complete four reps of each, then six reps of each and so on, adding two reps each round. Beginners should work continuously for 6-8 minutes and more advanced athletes should work non-stop for 10-12 minutes.

THE WORKOUT
KB Sumo Deadlift High Pull
KB Goblet Squats
Russian KB Swings

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Descending Recovery Workout

DIRECTIONS
Perform the following circuit, working for 30 seconds per exercise and resting 30 seconds after each exercise. Once you complete the circuit, complete it again, working for 30 seconds and resting for only 15 seconds. Repeat the circuit 30 seconds with no rest between the different exercises.

THE WORKOUT
1) KB Halo
2) KB Goblet Lunge
3) KB Situps
4) One Arm KB Thruster (left)
5) One arm KB Thruster (right)
6) Hand to Hand KB Swings

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The 5-10-15 Workout

DIRECTIONS
Perform the following exercise for AMRAP. Beginners should work for 6-8 minutes and more advanced athletes should work for 10-15 minutes.

THE WORKOUT
5 Pullups
10 KB Snatches (five each arm)
15 KB Figure 8’s

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