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Kettlebell HIIT: 20-Minute Full Body Workout Ft. Rob Riches | Faster Fat Loss

By Blue Star Nutraceuticals

Experience
Intermediate (2-3 years)
Time
13 minutes/day | 3 days/week
Good for
Fat Loss, Lose Weight
Equipment
2 x Kettlebell, 1 x Kettlebell
Statistics
Average Cardio Intensity
50%
Average Exertion
70%
Description

For this workout, you’ll perform a circuit of 5 exercises in H.I.I.T. training fashion.


That means you’ll perform each exercise for 30 seconds all out, then have 30 seconds to rest and rehydrate with AminoFast™ before starting the next exercise.


Aim for as many reps as possible during your working intervals and focus on speed and explosiveness.


Once all 5 exercises are complete, that’s the end of round one.


Your goal is to complete 4 rounds back-to-back, making this a 20-minute, full body fat incinerator.


As always, the complete workout is listed for you in the description below.


Now let’s get this going!

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Day 1 - Full Body

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Circuit
Kettlebell Alternating 1-Arm Press demonstrationPlay Kettlebell Alternating 1-Arm Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 30s
Show Alternative Exercises
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 30s
Show Alternative Exercises
Kettlebell Thruster demonstrationPlay Kettlebell Thruster demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 30s
Show Alternative Exercises
Kettlebell 1-Arm Overhead Walking Lunge demonstrationPlay Kettlebell 1-Arm Overhead Walking Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 30s
Show Alternative Exercises
Kettlebell Hollow-body Hold + Flutter Kick demonstrationPlay Kettlebell Hollow-body Hold + Flutter Kick demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Full Body

Scroll to top

Circuit
Kettlebell Alternating 1-Arm Press demonstrationPlay Kettlebell Alternating 1-Arm Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Thruster demonstrationPlay Kettlebell Thruster demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell 1-Arm Overhead Walking Lunge demonstrationPlay Kettlebell 1-Arm Overhead Walking Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Hollow-body Hold + Flutter Kick demonstrationPlay Kettlebell Hollow-body Hold + Flutter Kick demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Full Body

Scroll to top

Circuit
Kettlebell Alternating 1-Arm Press demonstrationPlay Kettlebell Alternating 1-Arm Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Thruster demonstrationPlay Kettlebell Thruster demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell 1-Arm Overhead Walking Lunge demonstrationPlay Kettlebell 1-Arm Overhead Walking Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Hollow-body Hold + Flutter Kick demonstrationPlay Kettlebell Hollow-body Hold + Flutter Kick demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 3/8/2021, UTC


Last Updated: 10/1/2021, UTC

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