Kettlebell HIIT Workout
Workout is split into two sections
The focus of this workout is on your upperbody and core.
All you need is a single kettlebell.
Details and exercise video demonstration below.
1. 3 rounds – 30s work — 15s rest
- Plank Walkout
2. 4 rounds – 30s work — 15s rest
- High to Low Swings
- Overhead Tricep Extension
- Swing to Clean to Press
- Curl to Halo
NOTE: For Kettlebell Swing, Clean, Press: alternate sides each round
All you need is one kettlebell. Total workout time is 21 minutes.
Simple Outdoor Workout To Try
A super simple circuit workout.
No equipment needed. All bodyweight.
Pushups + 100m Run
Workout is as follows:
10 Pushups + 100m Run
9 Pushups + 100m Run
8 Pushups + 100m Run
7 Pushups + 100m Run
6 Pushups + 100m Run
5 Pushups + 100m Run
4 Pushups + 100m Run
3 Pushups + 100m Run
2 Pushups + 100m Run
1 Pushups + 100m Run
Totaling 55 Pushups & 1000m (.62 miles)
Any variation of pushups will work for this one.
If running is too much, walk or jog.
If you want more of a challenge, either do 100m Sprints, or increase the running distance (200-400m).
No equipment needed
We are focusing on our legs & Glutes with some cardio mixed in.
30s work / 15s rest
Side to Side Shuffle: Start on one side, shuffle over about 2-3 steps. Touch the ground, then shuffle back to the start, and touch the ground
Burpees: Go down into a high plank. Lower yourself down to the ground. Back to high plank, jump in, stand up, jump. Repeat…
Squat Jumps: Feet about shoulder width apart. Squat down. Then power yourself into a vertical jump. Land standing, then back into a squat. (Squat to Calf Raise if jumping to too much)
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Split Leg Lunge (R): Legs split, feet staggered slightly off center. Right leg out front. Bend back leg down, and front leg to a 90 degree bend. Back up and repeat.
Split Leg Lunge (L): Legs split, feet staggered slightly off center. Left leg out front. Bend back leg down, and front leg to a 90 degree bend. Back up and repeat.