On Patreon this month, I released a bunch of HIIT workout classes that use the 30 seconds on – 30 seconds off structure. One is bodyweight only, and two others incorporate dumbbells. Up for all on YouTube is this version, a kettlebell hiit class that will take you 37 minutes, including warm up and cool down. Become a Patreon member to get access to the rest! 🙂
30 On / 30 Off Kettlebell HIIT Workout Class
Link to equipment is affiliate.
EQUIPMENT NEEDED FOR CLASS:
- Kettlebell (I’m using a 20-lb kb but wish I had a heavier one for swings)
In this class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. We then move onto our 30 on / 30 off HIIT work. You’ll get five exercises and complete four sets of them, using an interval structure of 30 seconds of work / 30 seconds of rest.
If the 30 seconds is not enough recovery time, pause the video and take more time as needed. Always listen to your body, modifying or stopping as needed.
We finish class with a guided cool down and stretch.
Workout Breakdown
See times specified to jump to that section in the above video.
(01:14) Warm Up & Mobility
(10:23) Preview of Exercises
(12:17) HIIT Workout
- High Pull – Squat Jump
- Split Lunge Row – Lunge Hop
- Standing Side Bend – Back Lunge
- KB Swings
- Bear Plank Up-and-Over Hops
(32:11) Cool Down & Stretch
If you like this kettlebell hiit class, check out these similar workouts:
- 12-Min Kettlebell HIIT Workout – Different interval structure, but another kettlebell hiit class.
- 30 On / 30 Off HIIT Workout – Bodyweight Only – Just like this class but no equipment needed.
xo Nicole
