All You Need for This 10-Minute HIIT Workout Is a Kettlebell

Ditch the dumbbells and grab a kettlebell instead! If you haven't picked one up yet, odds are you've seen someone at the gym swinging a kettlebell around and sweating bullets. The bell-shaped weights have gained major popularity because they're super effective at working many muscles simultaneously.

Grab a kettlebell and get to work. (Image: simonkr/E+/GettyImages)

A quick kettlebell workout can hit all your major muscle groups and burn some serious calories. Here's one killer kettlebell workout that's perfect for days when you're short on time — it only takes 10 minutes!

Try This 10-Minute Kettlebell HIIT Workout

Ready to get sweaty? This workout — designed by certified personal trainer Geoff Tripp, CSCS, certified personal trainer and head of fitness at Trainiac — combines HIIT and three quintessential kettlebell moves (and one combo move) for the ultimate sweat session.

Warm-Up

Do: Three to five minutes of light cardio (walking, jumping jacks, high knees, etc.) and dynamic stretches.

The Workout

Do: Each exercise for 30 seconds, followed by 10 seconds of rest. Do three rounds of each exercise, with a 40-second rest in between rounds.

  • Kettlebell goblet squat
  • Kettlebell deadlift
  • Kettlebell swing
  • Kettlebell swing into goblet squat

Move 1: Kettlebell Goblet Squat

  1. Stand with your feet a bit wider than your normal squat stance.
  2. Place the kettlebell between your feet and hinge at your hips as you squat down to pick the kettlebell up by the handle (one hand on either side).
  3. Hold the kettlebell at chest height and squeeze your shoulder blades together.
  4. Sink your hips back and down as you lower into a squat.
  5. Touch your elbows to the inside of your knees, then drive through your feet to stand.

Move 2: Kettlebell Deadlift

  1. Stand in a normal squat stance with a kettlebell between your legs.
  2. Bend your knees slightly, hinge forward at your hips and grab the kettlebell handle with both hands.
  3. Keeping your back flat and core tight, drive through your feet to stand as you lift the kettlebell off the ground. Squeeze your glutes and hamstrings.
  4. Hinge forward again, lowering the kettlebell to your shins for one rep.

Move 3: Kettlebell Swing

  1. Start in a squat, holding the kettlebell in front of you (still on the ground) at arm's length.
  2. Straighten your legs without locking your knees and hinge at your hips as you hike the kettlebell between your legs.
  3. Drive your hips forward as you stand, swinging the kettlebell until it reaches about chest height.

Move 4: Kettlebell Swing Into Goblet Squat

  1. Start in a squat, holding the kettlebell on the ground in front of you at arm's length.
  2. Straighten your legs without locking your knees and hinge at your hips as you hike the kettlebell between your legs.
  3. Drive your hips forward as you stand, swinging the kettlebell until it reaches about chest height.
  4. On the down swing, draw the kettlebell closer to your body and rotate your hands so you can "catch" the kettlebell by the outside of the handles.
  5. Sink your hips back and lower into a squat.
  6. Touch your elbows to the inside of your knees, then drive through your feet to stand.

Cooldown

Do: 5 to 10 minutes of walking and static stretches, holding each stretch for 15 to 30 seconds.

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