HIGH-INTENSITY INTERVAL TRAINING
This is a kettlebell Hardstyle high-intensity interval workout. 1 minute of high-intensity (great effort) with the Hardstyle swing and snatch. You go all out with your effort for the minute and then you perform a low-intensity exercise to recover for your next set. Followed by 45 seconds of the grinding windmill (low-intensity) and then 15 seconds to get ready for the next round of high-intensity. Repeat this pattern 8 times. A short 16-minute kettlebell interval workout that will have you flustered and happy for the rest of the day!
Just three awesome kettlebell exercises:
- Single-arm Hardstyle swing
- Full Hardstyle snatch
- High windmill
On this page you’ll find:
- Videos (a quick list of videos that can be found on this page)
- Warm-up (the warm-up for this workout)
- Workout (the workout itself)
- HIIT (a quick summary of HIIT)
- Weekly Follow-Along Kettlebell Workouts (how you can access our weekly follow-along kb workouts)
- Follow-Along Workout Video (how you can access a full-length follow-along video for this workout)
- Full Workout Session (how you can access the full workout session with technique and other videos)
- Not Sure When To Switch Sides? (a quick explanation when to switch sides)
- Testimonial For Kettlebell Workout Book (interesting for those that want to buy a kettlebell workout book)
30 seconds of bodyweight hip hinge
30 seconds of bodyweight windmill
30 seconds of bodyweight squat
1 kettlebell of medium weight
30 seconds of single-arm Hardstyle swing
30 seconds of Hardstyle full snatch
45 seconds of the windmill
15 seconds rest
Switch sides on each round
HIIT (High Intensity Interval Training)
This form of training expects you to go all out with your effort during the high-intensity interval and then back off with effort during the low-intensity interval. The benefits of HIIT are that you will lose weight, build muscle, and boost your metabolism. Your body will burn calories for about 2 hours after you finish your workout. The high-intensity intervals can be anywhere between 20 seconds to 3 minutes. The number of times you repeat this will depend on the exercise, the load, the athlete, etc.
Weekly Follow-Along Kettlebell Workouts
If you enjoy this workout and would like to experience follow-along workouts where you can start the video and just follow along with the kettlebell instructors, then check out our private and online group here. Not only will you get follow-along videos but you will also get:
- Technique videos
Explains exactly how to perform each exercise in the workout
- Follow-along warm-up videos
Just turn the video on and follow along with what you see
Explains some alternative exercises for more advanced ones like the full snatch
Explains what weight to pick and how to adjust the workout to suit you
- Common mistakes
Demonstrates and explains how to fix some common mistakes we often see
- Optional assessments and coaching
You can post your short or long video and the coaches will provide feedback
Stay accountable and part of a group of people with the same interest
And a whole lot more like being part of the Cavemantrainng competition team and entering online competitions when you’re up for it! Join today.
Follow-Along Workout Video
This is the follow-along workout video you would receive as a member of our weekly kettlebell workout program along with all other videos as explained under the full workout session below.
Full Workout Session
Here is a voucher code to buy the full session with a 70% discount. Use 6JAVWE5E at the checkout.
The full session includes everything you need to fully understand and master this workout, Introduction video, Warm-up technique video, Workout technique video, Common mistakes video, Workout programming video, Workout alternatives video, Follow-along warm-up, Follow-along workout, and Follow-along cooldown
Not Sure When To Switch Sides?
If you’re still not sure when to switch arms, and whether to switch upon each round, etc. then unlock the info below which explains it in detail.
You switch sides every time you change the exercises. For example, if you start with swings on your right arm, after 30 seconds you will switch to your left arm and do snatches. After 30 seconds of snatches, you will switch to your right arm and perform the windmill for 45 seconds. Put the kettlebell down and wait 15 seconds for the next round to start (8 in total) and then make sure you start with your left side this time. It’s easy to remember, as you just completed the windmill with your right arm so you will be starting kettlebell swings with your left arm.
Kettlebell Workout Book Testimonial
If you want to buy your own copy of one of our kettlebell workout books, click here.
There is a video at the top of this page which is the introduction for this H.I.I.T workout with testimonials, a follow-along workout video for this H.I.I.T workout that can easily unlock with a simple social share, and a video with a testimonial for our kettlebell workouts books.