If you need a quick workout to start your morning or end your day, try an 8-minute fat burning, kettlebell HIIT workout.
A challenging 8-minute kettlebell workout could be just the thing you need to get your body headed in the right direction.
Kettlebell HIIT training has many health benefits, is key for weight loss, and can save you a ton of time.
Before we get into the benefits of a fat burning kettlebell workout, let’s look at the history of the kettlebell.
Who Brought Kettlebells to the Western World? (Kettlebell History)
Believe it or not but the kettlebell originated about 350 years ago in Russia.
They were originally used as counterweights on the market scales to give you a dry goods weight estimate.
Kettlebells were used by strongmen Sig Klein, Arthur Saxon, and the Mighty Apollo.
Kettlebell lifting was formally adopted as a Soviet Union national sport in 1948.
Still to this day typical exercisers don’t know kettlebells exist or how to use them properly.
People that properly utilize kettlebell training into their weekly workouts combine elements of strength and cardio to improve their functional strength, flexibility, mobility, and agility in a fun, challenging and impactful way.
So why do you never see anyone at the gym doing a kettlebell workout?
The reason is most people do not intend to push their bodies to the limit when they head to the gym.
Many of them are there just for the glamour and aesthetics of a muscle building workout.
Not many people out there actually want to get a good workout in – it’s too much work.
So, if you’re a traditional workout person, this workout is not for you.
If you’re ready to make a change and add a challenging, heart pounding kettlebell hiit workout into your weekly routine, then you’ve come to the right place.
What are the Benefits of Kettlebell Training?
1. KETTLEBELL HIIT TRAINING IS KEY FOR WEIGHT LOSS
The thing about a kettlebell workout is you can easily turn it into a HIIT (high intensity interval training) workout.
The kettlebell makes it easy to smoothly go from one exercise to the next without hesitation.
You can get into a groove, burn tons of calories and work your lower body at the same time as the upper body.
One ACE study shows the average calorie burn of a certain kettlebell workout amounted to an astonishing 816 calories per hour, or 272 calories every 20 minutes, not counting additional calorie burn due to the substantial anaerobic effort.
Of all the functional fitness training I do during the week, the kettlebell workout is by far one of the most challenging of the group.
2. KETTLEBELL TRAINING HAS A NUMBER OF HEALTH BENEFITS
What’s awesome about kettlebell training is the benefits are seemingly endless.
Strong and powerful quads, glutes, hams, back, and shoulders are some of the obvious benefits you may come across.
Don’t forget about the increased stamina, improved joint function, stress reduction, lower blood pressure, reduced anxiety, improved sleep quality and so many other benefits that come along with frequent kettlebell workouts.
Your coordination will improve, your balance will stabilize, and you’ll burn a ton of calories.
3. KETTLEBELL WORKOUTS SAVE YOU TONS OF TIME
One of the best things about a kettlebell training program is they save you lots of time.
In a world where every minute counts, a 1-2-hour workout seems impossible to get in during the day.
But with a kettlebell workout, you can get a solid fat burning, strength training workout in under 10 minutes.
Time is precious. Get some of it back.
4. THE KETTLEBELL WORKOUT
A kettlebell workout should be strenuous and challenging to complete.
You should choose a weight and intensity so that if you’re doing a kettlebell HIIT workout correctly, you should be nearing exhaustion at the end of the timed rep set, while still maintaining safe and correct form.
The workout should challenge a variety of muscle groups during the set.
You should be able to complete the core of this workout in exactly 8 minutes.
Try this workout to get your kettlebell fix:
| Workout 1 | |
| Round 1 – Twice Through | Warmup – Run in Place |
| Jumping Jacks | 30 sec |
| American Kettlebell Swing | 30 sec |
| Kettlebell Turkish Get Up Right | 30 sec |
| Kettlebell Turkish Get Up Left | 30 sec |
| Round 2 – Twice Through | Drink Break |
| Kettlebell Right Arm Clean and Jerk | 30 sec |
| Kettlebell Left Arm Clean and Jerk | 30 sec |
| Kettlebell Bicycle Crunch | 30 sec |
| Kettlebell Alternating Swing | 30 sec |
Print a copy of the workout here.
This workout should adequately challenge and condition your quads, hams, back, shoulders and abs.
Remember to keep it safe, stay hydrated, and only do reps with correct form.
5. TIPS FOR AN EXCELLENT KETTLEBELL SWING
- The kettlebell swing is not a squat. Don’t treat it as such.
- Brace your back in neutral spine, hinge at the hips, allow the kettlebell to drag you down. Perform an explosive thrust using the hips to drive the kettlebell upwards to where the kettlebell is parallel to the ground. Rinse and repeat.
- Keep the core strong, breath, and try to allow the hips and not your arms to elevate the kettlebell to its highest point.
Summary: A Challenging 8-Minute FAT BURNING Kettlebell HIIT Workout
A challenging 8-Minute fat burning kettlebell HIIT workout should be just one of the many functional fitness workouts you incorporate into your monthly training regimen. It should be one of the more challenging workouts that you should come across, especially if you are choosing a weight that matches your abilities and potential. Push yourself to get stronger, always scrutinize your form and allow kettlebell HIIT training to take your training to the next level.
