Kettlebell Workouts
3 Top 10 Minute Kettlebell HIIT Workouts With Spreadsheet
Jul
I’m currently working to complete a 6 month course in Deep Learning/A.I. in 4. Why am I trying to get it done so fast? Probably because I’m not very patient. I’m also really stoked to learn how to develop chatbots and other large language model based applications – like ChatGPT – to help you and me get the most from our workouts.
This means I’m doing 2-3 hours of additional work every day. Why does that matter to you? It doesn’t. You’re here to learn new 10 minute kettlebell HIIT workouts.
Being pressed for time forced me to figure out a way to workout everyday.
Even when I only have 10 minutes.
The workouts in this article are the result of lots of experimentation to come up with 3 kettlebell HIIT workouts that train every major muscle group and give me a strength and cardio workout at the same time. In less time than it takes to drive to the gym. They’re a great way to do kettlebell cardio where you build your endurance, muscle, and strength at the same time.
Get A Free Copy Of These Workouts
Keep reading to learn about these workouts and get all of the information you need to make sure you get the most from every swing, row, press, and squat you can do in 10 minutes.
My Favorite 10 Minute Kettlebell HIIT Workouts
Let’s first cover what equipment you need and go over how to do the workouts for the best results.
Equipment You’ll Need
- Kettlebells: Choose 1 or 2 bells that are heavy enough for you to do 10 reps of the workout’s exercises with good technique. The weight should be heavy enough that getting in the last 1-2 reps is moderately difficult.
- A stopwatch or timer: You can use the timer function on your phone or watch or even an old school stopwatch. I prefer to use an app. smartWOD is my favorite. It allows you to program in the number and duration of the sets you’re going to do. I also like that it calls out when to start and stop so I don’t have to pay attention to my watch’s timer.
- A workout journal. To keep track of the exercises, weight used, work/rest intervals and more. They’re invaluable for measuring your progress over time, seeing what you need to change or improve upon, and for celebrating your wins when you have a great workout. I use the workout tracker I made with Google Sheets ™.
How To Do These 10 Minute Kettlebell HIIT Workouts
Each workout is done by doing each exercise in the order listed for 10 minutes. Your goal is to do as many reps as possible for time listed in the work interval column. Once that time is up you’ll rest between 60-120 seconds, depending on which rest interval you’re using.
The amount of time you take to rest with these workouts depends on your fitness level. The fitter you are, the less rest you should take between work sets. If you’re new to HIIT or just getting back into shape use the 1:4 work:rest interval and adjust by resting more or less based on your results.
Here’s an example that shows what I mean. I’m using the exercises from workout 1.
- Kettlebell Swings – 30 seconds
- Rest – 90 seconds
- Kettlebell Thrusters – 30 seconds
- Rest – 90 seconds
- Bent Over Rows – 30 seconds
- Rest – 90 seconds
Keep doing the exercises in this order for 10 minutes. Make it your goal to not rest during any of the work sets. If you have to though, don’t sweat it. You’ll be doing these workouts with a 1:1 work:rest interval before you know it.
Refer to the frequently asked questions section below for more info on getting the most from each of these workouts.
Get A Free Copy Of These Workouts
Workout 1: Kettlebell Swings, Thrusters, and Bent Over Rows
This is a total body workout that trains all the big muscles in your body. Do each exercise in sequential order as many times as possible. Rest no longer than necessary. Start with the 1:4 rest interval and decrease as your fitness improves.
| Exercise | Work Interval | 1:2 Rest Interval | 1:3 Rest Interval | 1:4 Rest Interval |
| Kettlebell Thrusters | 30 seconds | 60 seconds | 90 seconds | 120 seconds |
| Kettlebell Swings | 30 seconds | 60 seconds | 90 seconds | 120 seconds |
| Bent Over Rows | 30 seconds | 60 seconds | 90 seconds | 120 seconds |
Workout 2: Kettlebell Cleans and Overhead Presses
It’s only 2 exercises but is a full body workout that’ll have your heart rate cranking and right away. Start with a set of kettlebell cleans, doing as many as possible in 30 seconds, rest, and then move onto overhead presses. Rest again and repeat for 10 minutes. Start with a 1:4 work:rest ratio and try to rest a little less each workout.
| Exercise | Work Interval | 1:2 Rest Interval | 1:3 Rest Interval | 1:4 Rest Interval |
| Kettlebell Cleans | 30 seconds | 60 seconds | 90 seconds | 120 seconds |
| Overhead Press | 30 seconds | 60 seconds | 90 seconds | 120 seconds |
Workout 3: Kettlebell Split Squats and Kettlebell Swings
Your heard will be pounding after your first set of split squats but there’s no time to sit down. Catch your breath using one of the rest intervals below and move on to kettlebell swings. Rest and repeat for 10 minutes. As with workouts 1 and 2 you should start with a 1:4 work:rest interval and move to the others over time.
| Exercise | Work Interval | 1:2 Rest Interval | 1:3 Rest Interval | 1:4 Rest Interval |
| Kettlebell Split Squats | 30 seconds | 60 seconds | 90 seconds | 120 seconds |
| Kettlebell Swings | 30 seconds | 60 seconds | 90 seconds | 120 seconds |
Get A Free Copy Of These Workouts
Frequently Asked Questions
10 Minute Kettlebell HIIT Workouts
- How Hard Should I Push Myself When I Do HIIT? The recommended guideline is that your work intervals should be done at 80-95% of your max heart rate. Use the formula 220 – Your Age and multiply the answer by .8 and .95. Since this number isn’t always accurate I use the perceived exertion scale of 1-10. I aim to be pushing myself at a level of 8-10 during every work interval.
- How Can I Make HIIT Kettlebell Workouts More Challenging? Here are 4 ways: increase the weight of your kettlebell, use 2 kettlebells if you’re currently using 1, increase the time of your work interval, or decrease the time that you’re resting between sets.
- When Should I Do These HIIT Kettlebell Workouts? If you’re new to HIIT training I recommend doing them as your main workout. When you’re used to the intensity and getting fitter they can also be done before or after your normal weight lifting workout.
- How Often Can I Do Kettlebell HIIT? If you’re in good shape you can do these workouts pretty much every day. Be careful if you do this. Take a break after 3-4 weeks so you don’t burn out. But that’s not at all necessary. Just 2 a week – 20 minutes total – will give you awesome results. Alternating between 2-4 HIIT kettlebell workouts a week works the best for me.
- Do You Have Any Other 10 Minute Workouts To Try? Yes, if you like the workouts in this article you’ll love the 5 Kettlebell Cardio workout templates. Each workout is a different type of HIIT workout. They can be done with 1 or 2 kettlebells. If you want to build both endurance and muscle and get stronger too you should do our Kettlebell Clean And Press program.
It Only Takes 10 Minutes To Give Kettlebell HIIT A Try
So stop reading, click here to get your free copy of these total body workouts and do one today. When you see and feel the results you’ll be glad you took the time.
- Why You Should Buy An AI Personal Trainer - April 5, 2024
- Before You Buy –Features Personalized AI Workouts Require - March 20, 2024
- AI Workouts Have Come To The Super Bowl - February 7, 2024
