Kettlebell Workout Routines for HIIT Training

Kettlebell workout routines for hiit training are a match made in heaven. It’s shape and weight distribution make it a multi-faceted tool that can leave you sore from top to bottom when you leave the gym. And the best part is that it’s the only piece of equipment you’ll need. This fact makes your exercise life completely negotiable to your situation. Work, vacation, kids home sick? Kettlebell workout routines make any setting a good setting for a workout.

And hiit training makes the workouts even more accommodating to whatever lifestyle you might be leading. You’ll be experiencing a full body workout that provides resistance training and cardio at the same time. This mixture of strength and cardio are primetime for fat burning, while also adding lean muscle. And that’s what most of us want, right? Lean muscle without the fat that often get packed on with traditional weight training.

So if you’re ready to burn off the excess and get shredded in time for beach season, checkout the following kettlebell workout routines for hiit training!

But before you start deciding which workout you want to take on, it’s best that you become familiar with the various moves you’ll be using. Check out the tips provided by below!

Turkish Get Ups

The Get Up is one of the more complex movements within a kettlebell workout routine. Many give up before learning the movement in its true form, or worse, they perform it incorrectly and injure themselves. But if you can learn the movement, the pure functionality of it will touch on various levels of strength and movement that you’re not likely to get from other static lifts.



The Kettlebell swing will most likely the first move you learn, and a base movement of your Kettlebell workout routines. What makes it essential is it’s effective targeting of your posterior chain. Posterior chain health improves your posture, increases overall functional strength, and prevents injury. BUT, if you do this lift incorrectly – not using your posterior chain – you could hurt yourself, bad.



The bench press is so yesterday. Seriously, what kind of strength are you training with this movement that’s going to make you a more dynamic human? Lifts like the bench (and military press) are great for weight room shenanigans, but they would be in the “show” category, not the “go.” Enter the kettlebell press. Most kettlebell workout routines will implement the press, and rightfully so: this lift hits the pressing muscles of your shoulder like the delts, but also benefits the stabilizers like your rotator cuff.

The unique shape and weight displacement of the kettlebell requires you to remain steady while you perform the press, meaning that you’re focusing just as much on stability as you are pure pressing strength.



The dynamic nature of the kettlebell is once again put on display when the squat is considered. There are variations of this movement with the Kettlebell that can hit you in numerous ways. And what’s better, is that each of these squat movements can be tooled to your ability and range of motion.

For instance, the goblet squat could be a great starting point for beginners still working on their ability to get a deep squat. After mastering this movement, you could move to the double kettlebell front squat, and the to the single arm squat once you’ve got a solid stability foundation.


Cleans and Snatches

Kettlebell cleans and squats are natural progressions after learning how to properly perform the swing, squat, and press. These movements grow your explosiveness and come in handy when performing hiit training. They can get your heart rate up while simultaneously working on raw strength and flexibility.



Onnit’s “Get up, get lean” an ideal workout for beginners

  1. 6 Turkish Get Ups (Each Arm)
  2. 20 Swings (any arm variation)
  3. 10 Presses (Each Arm)

Repeat x 3

Onnit’s “Kettlebell for cardio haters”

  1. Chest loaded swing for 30 seconds
  2. Farmer’s Walk for 60 seconds
  3. Chest loaded swing for 30 seconds
  4. Goblet Half Get Up for for 60 seconds

Marvel Hero Elite Iron Man Kettlebell – Train like a genius, billionaire, playboy, philanthropist with 40lbs of iron, man.

kettlebell workout routines for hiit training ironman bell

Breaking Muscles’ Full Body Strength and Conditioning

First variation:

  1. Turkish Get Up (2 per side)
  2. Single Arm Swing (10 per side)

Rest for ten seconds, and repeat 2-3 times.

Second variation:

  1. Pushups 8 reps
  2. Goblet squats 6 reps
  3. Single arm rows 6 reps per side
  4. Snatch 10 reps per side

Rest 30 seconds and repeat 3 times.

Onnit Academy’s Kettlebell Workout of the day #5

  1. Deadlift, to clean, to squat – for one minute then directly to the next exercise
  2. Kettlebell Halo 30 seconds each direction directly to next exercise
  3. Presses for 15 seconds on each arm

Perform circuit for 6 rounds

Your schedule is loaded, you need a workout, and you don’t want a lot of equipment. This is where kettlebell workout routines for hiit training come in: they give you the muscle building, cardio conditioning, and fat burning you’re seeking from exercise, while decreasing the amount of time you need to invest in the gym time.

The kettlebell has a historic reputation for being the workout equipment of the common man – the day laborer. It presents a unique opportunity to reach into the past and find strength. Take the opportunity to get better today, and grab it by the throat with these kettlebell workout routines for hitt training!

About the Author Nate Arnold

I started this website because it was hard to find trustworthy, evidence-based information about the ketogenic diet. Information that was published and peer reviewed by respected scientific journals. After years of research, I'm sure you'll achieve great results in a healthy way following my advice. I do my best to translate scientific research jargon into plain English. Remember, it's always a good idea to consult a doctor before starting a new diet!

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