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:
- Goblet Squat (19, 17, 16)
- Alternating Kettlebell Swing (didn't count reps)
- Vertical Pull/Burpee (12, 11.5, 11)
- Stand-Kneel-Stand (down using left leg, up using right) (14, 13, 13)
- Stand-Kneel-Stand (down using right leg, up using left) (14, 14, 12)
- 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:
- Mountain Climbers (44, 41, 40)
- 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" !
Cheers
Marianne