At Home HIIT Workout: Kettlebell Only
There is nothing better than an effective workout that can be done at home! Some of us don’t have access to a gym, some of us prefer working out from home and sometimes time is of the essence. It is so nice to have a few workouts you can always rely on when life gets in the way. This is an amazing HIIT workout that can be done with just a kettlebell or a single dumbbell or whatever you have lying around the house!
The beautiful thing about HIIT workouts is that they have a TON of health benefits. They can burn a lot of calories in a short amount of time, it can improve your overall oxygen consumption, and your metabolic rate (the rate at which you burn calories) is higher for hours after you complete your workout. If you’re short on time, a HIIT workout is definitely going to be your best option.
By adding in a little weight to the HIIT you now are not only working on building your cardio endurance but you are also building your muscular endurance as well. Muscular endurance is your ability to move the weight for extended periods of time. It is recommended to try and incorporate some type of HIIT workout at least 2–3 times a week in your training.
So let’s get to it! Set a timer for 30 minutes (or however much time you have) and complete this circuit as many times as possible in that amount of time. The goal with any HIIT workout is to utilize minimal rest time and only when absolutely needed!
Circuit
- 10 Kettlebell Swings
- 10 Romanian Deadlifts
- 10 Upright Rows
- 10 Bent- Over Close Grip Rows
- 10 Goblet Squats
- 10 Russian Twists
Proper Technique and Pointers for Each Movement
Kettlebell Swing: Stand tall and drive through your heels while you explode through your hips to send the weight up. Aim for chest height, with your arms extended.
Romanian Deadlift: Keep your spine straight and push your hips back as you lower the weight toward your feet. You should feel the stretch and tension in your hamstrings.
Upright Row: Standing with your feet hip width apart and holding the weight hanging in front of you, pull the weight up like you are zipping a jacket until you reach your chest. Slowly lower back down.
Bent- Over Close Grip Row: Hinging at the hip and maintaining a neutral spine, have your chest bent over so it is parallel to the floor. Lift the weight up to your midsection with your arms close to your body and skimming your sides the entire time.
Goblet Squat: Hold the weight at your chest with your shoulders back. Begin to sit your hips back and bend at the knee to lower yourself down until you break parallel in depth.
Russian Twist: Sit on the ground with your knees bent and your feet pressing into the floor. Hold a dumbbell loaded at your chest and slightly lean back with a neutral spine. Exhale as you twist to the left keeping the weight close to your body. Inhale as you return to center and twist to the opposite side.
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