Get that dream body and burn some crazy fat with this dumbbell and Kettlebell HIIT workout you can do at home or gym.
As long as you are physically fit, high intensity interval training is the ultimate way to burn fat and get fit quickly. The results are magnified once you add weights to it.
Kettlebells are fun to use and add some excitement to your workouts. Originally used to train Russian soldiers and is today used as a national sport dates back some 350 years.
Kettlebells, as we know them today, became mainstream in around 2009 when they were televised. Ever since they have grown in popularity.
Kettlebells are great as many of the core exercises enable you to build strength, develop your cardio fitness and help build speed all at the same time making them hugely popular.
As a trainer, I’m always looking for exercises that work multiple muscles at once for fast results and kettles add just that.
Why Using Kettlebells and weights are essential for faster results
- They stimulate a lot of muscles at once
- Burns fat and burns calories faster than anything else
- They are versatile and can be done anywhere
- It’s a combination of strength and cardio
- They’ll give you that after burn and raise your metabolism like nothing else
- They are fun as there are so many different exercises
- Related – Full Body Tabata Workout With Weights
The following workout can be done in the comfort of your own home in around 20 minutes. Make sure you do a quick 5 minute warm up before you jump into it. This could be 5 minutes of skipping or what I like to do with my clients is to get them to run through a series of bodyweight exercises to wake up their muscles ready for the exercises that will be coming up.
It might look something like this, 10 squats, 10 walkouts, 10 glute bridge and 10 star jumps for three rounds. Now you are ready for the workout and it’s up next.
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Your fat burning Kettlebell HIIT workout
Get nice and warm before starting this warm-up.
Your workout today follows this pattern;
You could get away with using a couple of Kettlebells for this routine if you didn’t have a set of dumbbells to hand.
If you are new to Kettlebell or weights in general, aim to use a 15-20lb Kettlebell and a set of 10lb dumbbells. Starting light is fine and then building from there to reduce your risk of injury while learning your new exercises.
If you’d consider yourself more of an advanced user then aim for the 25-30lb Kettlebell for the Swings and 30-40lb Kettlebell for the Sumo Squats. 15-20lb for the Lunges and Thrusters.
Beginners – 30 sec on 15 off
Intermediate to Advanced – 40 sec on 10 off
- KB Swing
- Burpee Press Up
- KB Sumo
- Mountain Climbers
Rest for 1 minute after each round
Perform 3-4 rounds
1. LUNGES WITH DUMBBELLS
Lunges are a great exercise for your glutes, hamstrings, and quads (thighs and bum). Adding dumbbells makes this even more beneficial to your fat burning and muscle toning objectives.
- Still holding the dumbbells start standing arms by your side and shoulder width.
- Take a big step forwards, with your front foot flat on the floor and your back heal raised, lower your back knee down to the floor. In this position, you should have both legs bent at about 90 degrees. if they are less than 90 then you need to take a bigger step.
- Drive through the front heel back into a standing position.
- Repeat on the next leg.
2. Kettlebell Swings
Kettlebell swings are a great exercise to elevate your heart rate whilst working under used muscles of the posterior chain. Aim to use an 15-25lb kettlebell.
- Stand with feet just wider than shoulder width with a kettlebell in your hands.
- maintaining a flat back push your hips backwards while bending your knees very slightly, let the kettlebell swing under and through your groin and drive your hips through to swing the kettlebell.
- Start with small swings back and forth driving your hips through and squeezing your butt muscles to execute the move until you are in the full swing and the kettlebell is being swung up to chin height.
Notes: The swing is a posterior chain exercises and this is in no way a squat move so never squat. There should be minimal use of the shoulder muscles and most of the power is generated through the hip drive.
3. Burpee Push Up jack
This bodyweight exercise combines a Plank Jack, Push Up and a Burpee to create an even more challenging exercise that works more muscles which for you means more calories burnt.
- Start in a high plank position
- Jump your feet out to the side and back together again (this is the jack)
- Perform the push up by lowering your chest down towards the floor.
- Push yourself back up until your arms are straight.
- Now jump your feet to the outside of your hands
- Stand up and jump high as you can
- Upon landing squat down and place your hands on the floor between your feet
- Jump back and repeat
One of the best weighted exercises for HIIT is the Thruster, here we are using Dumbbells but you are welcome to use a barbell if you have one or the kettlebell flipped upside down.
- Start standing with your feet in your preferred squat position with the dumbbells resting on your shoulders (in your hands).
- Initiate the move by squatting down so that hips sit level with your knees.
- Drive-up into a standing position and push the weights up above your head into an overhead press.
- Once you have pushed the weights above your head and both arms are straight, bring the weights back down to your shoulders and repeat the exercise.
5. Kettlebell Sumo Squat
Sumo squats are one of the best exercises to tighten and tone your inner thigh and glute muscles. The kettlebell adds extra weight and with its handle it makes for a more comfortable hold than dumbbells would.
- Start in a wide stance with your feet turned out, holding the kettlebell in both hands in front of you.
- Squat down lowering the weight to the floor.
- Maintain a straight back with your chest held up high.
- Once the kettlebell can’t go any lower push yourself back up into a standing position
- Squeeze your glute muscles as you push your hips through at the top
Note – push your knees out and over your toes, do not let them collapse inwards. If they do and you can’t force them out reduce your stance width until your knees stay over your toes. you could also try reducing the weight as the weight can often magnify a problem.
6. Mountain Climbers
A nice end to this HIIT workout is the simplest of the six exercises and a nice core movement. Mountain climbers work your upper body and your abs giving you nice defined shoulders and a flat stomach. Plus if your heart rate isn’t already high by now it will be by the end of 30 or 40 seconds of these.
- In a high plank position bring one knee up and under your body towards your hands.
- Once you can’t move it any further up your body return that leg to the start position and switch legs.
- Once you have got to grips with the movement, speed it up so that you are at a running speed.
Enjoy the workout, we know how boring working out at home can be at times, especially if you keep doing the same routine time after time. It becomes hard to carve out the time to train. That’s why it’s important to have variety in your workout routine so they stay fun and challenging. Keep mixing up your workouts and have a collection of your favorites lined up for the week.
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