Hope you all had a fun weekend! I spent mine on Nantucket, and it was wonderful. During the summer, weekends aren’t always my finest display of health (you have to drink beer when it’s sunny out—it’s not my fault, ok??), so when Monday comes around I’m more than ready to get after it with a tough workout and clean eating. Lately I’ve been adding “finishers” to all my workouts—just a minute or two more of exercising after completing a circuit to really hammer the nail into the coffin. 😉
30-Minute Kettlebell HIIT Workout with Finisher
Equipment I Used:
- 25-lb kettlebell
- 20-lb kettlebell
- Two 15-lb kettlebells
- Gymboss Interval Timer
- Exercise mat
Set a timer for 30 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following circuit five times. Once you’ve finished it, you’ll set a timer for 2 minutes and do as many high-pull burpees as possible.
- Kettlebell Swings:Start with the kettlebell down between your legs and, using your arms as a pendulum, swing the bell to eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. Proper form is important, so watch this (random) video if this is your first time using kettlebells. I use a 25-lb bell but need to up it to 30 or 35 lbs.
- Figure 8 Squats: Start standing with feet a little more than hip width apart, holding the kettlebell in one hand. Squat down, and as you do, pass the bell through your legs to the other hand, tracing half of a figure 8. Stand up, squeezing that booty and popping your hips forward. Squat back down, finishing the figure 8 shape around your legs as you pass the kettlebell through your legs to the starting hand. Here’s a video of it in action (fast forward to 0:43).
- Turkish Get-ups (right):For a step-by-step guide to doing a Turkish Getup, CLICK HERE. Everyone yells at me for doing them wrong in that tutorial but whatever, it’ll give you the general idea haha. I use a 15-lb bell for these.
- Turkish Get-ups (left)
- Kettlebell Swing Jumps:Swing bell back through your legs, knees soft and butt out. Driving your hips forward, swing bell forward and up to the chest-to-forehead height range. As the kettlebell reaches its highest point, jump up with both feet, landing softly as kettlebell comes back on the downswing. I used a 20-lb bell.
- Alternating Cleans:Start with a kettlebell in each hand. I use 15-lb bells. With feet a little wider than shoulder width apart, bend knees and bring one kettle bell from a straight-arm hanging position to closely held by the center of your chest with arm bent. From there, reverse the movement to bring arm back to starting position while simultaneously cleaning upward with the opposite arm. Try to keep the kettlebell towards the center of your body throughout this move. When done correctly, this isn’t just an upper-body workout, but great for your core. It should be a fluid movement, and you’ll need to engage your legs, bending them as you clean. If you don’t need the help of your legs, then you’re not using heavy enough kettlebells.
FINISHER = 2-minute AMRAP
If you have two kettlebells available, place one on each side of your hands so that you can alternate the arm you pull with each time through. Otherwise, use one and switch arms after the first 60 seconds to keep it simple.
- Burpees with a High Pull: Do a regular burpee, only instead of jumping up at the end, do a one-arm high-pull. The full movement looks like this: squat down, placing hands on the ground by feet. Jump feet back into plank position. Jump feet back up towards hands. Staying low in that squatting position, grab the kettlebell with one hand. Power up to stand, pulling the kettlebell straight up by the side of your head, leading with your elbow. Bring the kettlebell back down to the ground softly, and as you do, place hands on the ground to go right into your next burpee.
WEARING | leggings & hoodie: c/o Ellie (use code nicoleperr20 to get 20% off your first order!) // sneakers: Nike