You all seem to be loving this structure, so I’ve got another total body hiit workout for you! You’ll need a kettlebell and a set of dumbbells for this one. And if you missed the others in this series:
Total Body HIIT Workout
EQUIPMENT I USED
- Kettlebell. Use whatever weight you normally swing.
- Set of medium dumbbells. These are going to mainly be for shoulder exercises, so you might want to go a little lighter than your normal “medium.” I’m using a set of 8lb weights
This totaly body hiit workout is broken up into three mini circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 30 seconds of work and 10 seconds of rest. After each set, rest for 30 seconds. After each circuit, rest for 60 seconds.
As with all workouts, you want to make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. I have two warm ups on my channel or you can do your own.
- 5-Min Warm Up
- 7-Min Gentle Warm Up (no jumping)
I also have a guided cool down on my channel that I highly recommend post-workout.
Workout Breakdown
See the times for a preview of each exercise and how to modify.
Circuit 1 (01:34)
- High Pull Squat Jump
- Low Squat Figure 8
- Kettlebell Swings
Circuit 2 (09:17)
- Curl, Raise, Rotate, Press
- Squat Jump Press x2
- Back Lunge with Front/Lateral Raise
Circuit 3 (16:50)
- Hollow Hold, Sit Up Twist
- Sprawl Sumo Squat
- Push Press Jumping Jacks
Hope you enjoy this total body hiit workout! Next week I’m going to share a beginner-friendly workout using this same structure. And if you haven’t already, be sure to subscribe to my YouTube channel. 🙂
xo Nicole
Links to equipment are affiliate.
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