Top 5 Kettlebell Exercises for Interval Training or HIIT

This post has been inspired by the following email I received today:

“I’ve been experimenting with HIIT for a while now but only doing sprints. My garage is my home gym. It consists of kettlebells 12kg, 16, 20 & 24kg bells (only singles of each weight) and a pull up bar.

I have all your kettlebell apps and train with kettlebells usually 5 times a week. I note your suggestion of Using 32, 24 & 20kg bells for swing intervals. I’d love to try it but don’t have bells that heavy at the moment.

Are there any other kettlebell exercises you’d recommend for HIIT? I’m guessing the snatch would work well? I’m keen to make best use of my pull up bar if you can suggest a use for that with HIIT?”

OK, so here are my suggestions for Kettlebell Interval Training:

---

Top 5 Kettlebell Exercises for HIIT

# 1 – Kettlebell Swings

No kettlebell workout would be complete without some kettlebell swings.

The Kettlebell Swing works the entire body and makes up the cornerstone of all kettlebell training.

Here are 3 HIIT kettlebell swing workouts:

1. Push Ups x 10
2. Swings x 20
3. Repeat reducing the Push Ups by 1 each round

• Swings x 30 seconds
• Pull Ups x 1 (you asked for them 🙂
• Repeat adding 1 pull up each round. See how high you can go

1. Start 60 second timer
2. Swing x 30
3. Rest remainder of minute the repeat for 10 minutes

Want more? See the Complete Guide to the Kettlebell Swing here

---

# 2 – Kettlebell High Pulls

A monster of an exercise and even more cardiovascular that the kettlebell swings.

I like them because kettlebells can often neglect pulling movements so this one is a gem.

Here’s 3 workouts:

1. High Pulls Left – 30 secs
2. High Pulls Right – 30 secs
3. Rest 30 secs repeat 3 – 8 rounds

• Swing Left 30 secs, High Pull Left 30 secs
• Repeat other side
• Rest 30 secs, repeat 3 – 8 rounds

1. High Pulls Right x 5
2. High Pulls Left x 5
3. Continue adding 5 reps until you can’t take any more

Want more? See how to master the high pull exercise here

---

# 3 – Kettlebell Snatch

The mightly Snatch works every muscle in the body.

Once you have mastered the Swing and High Pull then it’s the natural progression.

Try these 3 workouts:

1. Snatch x 10 each side
2. Repeat for 10 minutes
3. Goal 200+ reps

• Snatch x 10 reps each side
• Burpee x 20 reps
• Rest 30 seconds, repeat 3 – 8 rounds

1. Snatch x 10 reps each side
2. High Pulls x 10 reps each side
3. Swings x 10 reps each side
4. Repeat for 9 reps, then 8 etc.
5. See how quick you can finish

Want more? See the Complete Guide to the Kettlebell Snatch here

---

# 4 – Kettlebell Clean

Too many people underestimate the simple clean.

If you want to add in the Press then that is fine but for cardio just work quickly with the clean.

Here are 3 more workouts:

1. Clean Left x 60 seconds (go as heavy as you can)
2. Clean Right x 60 seconds (go as heavy as you can)
3. Rest 60 seconds, repeat 3 – 8 rounds

• Clean & Squat Left x 60 seconds (go as heavy as you can)
• Clean & Squat Right x 60 seconds (go as heavy as you can)
• Rest 60 seconds, repeat 3 – 8 rounds

1. Swing Right x 10, Clean right x 10
2. Swing Right x 10, Clean right x 10
3. Countdown reducing by 1 rep each round

Want more? See How to Master the Kettlebell Clean here

---

# 5 – Kettlebell Squat and Press

The thruster or Squat and Press certainly gets the heart rate up.

Again working most muscles in the body it’s highly demanding.

Here are 3 workouts:

1. Squat & Press Left x 10
2. Squat & Press Right x 10
3. Pull Ups x 5
4. Rest 60 secs and repeat 3 – 8 rounds

• Clean, Squat and Press Left x 10
• Clean, Squat and Press Right x 10
• Countdown, reduce by 1 each round

1. Squat & Press Left x 20, 15, 10, 5
2. Squat & Press Right x 20, 15, 10, 5
3. Start at 20 and reduce by 5 each round

Want more? See 7 Squat Variations you Need to Know

---

Keeping it Simple

As with all HIIT training you need to keep it simple.

Interval Training is not a time for changing exercises too often, things need to stay simple so you can push hard.

Choose a weight that is heavy enough for you to handle and work at a good pace.

Breathe well, push hard and enjoy yourself 🙂

 

Love kettlebell training? See my Kettlebell Workouts website here