Feel It! Kettlebell Interval Home Workout | Plus a Heart to Heart!

  • ​Workout Breakdown

  • ​How to modify

  • Personal Spiel

​Kettlebell HIIT Workout: 18 minutes + 4 minute Body Weight Tabata

​This is an Intermediate Level single kettlebell interval workout, which is easily adapted for beginners (see next tab).

Personally I found it challenging enough, so I reckon even frequent Workoutees will really enjoy the intensity.  ​

Main Interval Section

Set your Gymboss Classic Interval Timer for 18 cycles of 15 seconds recovery and 45 seconds effort (you may also try 20/40, 30/30) and complete 3 rounds (either continuous or separate) of the following 6 exercises.

NOTE: My reps per exercise are noted in brackets) and I used a 20kg Kettlebell throughout:

  1. Goblet Squat (19, 17, 16)
  2. Alternating Kettlebell Swing (didn't count reps)
  3. Vertical Pull/Burpee (12, 11.5, 11)
  4. Stand-Kneel-Stand (down using left leg, up using right) (14, 13, 13)
  5. Stand-Kneel-Stand (down using right leg, up using left) (14, 14, 12)
  6. Two Squat Jump Burpees (9, 9, 8 )


Tabata Twist (optional)

Reset your timer for 8 cycles of 10 seconds rest and 20 seconds MAX effort and complete 4 rounds of the following 2 body weight exercises:

  1. Mountain Climbers (44, 41, 40)
  2. Side to Side Step Ups (21, 21, 18 )


The main reason for the Tabata was so I could include Mountain Climbers and make Raylene face her nemesis! haha! evil.

​In the Strong, Capable, Enough Facebook Group (called Fitness After "Life Happened", I was asking the question about what we do about our nemeses ... face them or run from them? You can join in regular discussions and fun polls on Facebook by ​joining the group/liking my page.

That's it really for today everyone. I hope you enjoy this workout and will leave me some feedback so I know if it was a "yay" or "nay" !



  • March 21, 2012

Leave a Reply 83 comments