This fat-burning HIIT workout uses a 40-on/20-off format to rev up your heart rate, incinerate body fat and ensure a full-body burn.
If you’re looking for a fat-burning workout, this kettlebell HIIT session is just the ticket. Just grab a pair of kettlebells and perform each of the six exercises continuously for 40 seconds, at a high enough intensity to get your heart rate up, but not so hell-for-leather that you’re swinging the weights around and losing any semblance of form.
The beauty of this workout is that you can squeeze it in even when you’re short on time, because it’s a short, sharp, intense session that needs minimal kit and provides maximum gains.
Once your 40 seconds are up, rest for 20 seconds. Repeat that pattern four times for the first exercise, rest for 60 seconds, then move on to the second exercise in the kettlebell HIIT workout. Rinse and repeat until the mountain climbers are out the way – and breathe.
If you’re new to using kettlebells, we’d recommend trying these beginner exercises first, which uses some simplified versions of this kettlebell workout. Or as a variation, you can try this full-body kettlebell workout. We think both are great at delivering a whole-body workout. However, if burning fat is your primary goal we’d suggest focusing on this 40/20 circuit. We don’t think you can beat the 40-on/20-off format for elevating your heart rate and torching body fat.
The exercises in this kettlebell HIIT workout
- Double kettlebell swing
- Kettlebell goblet squat
- Kettlebell clean and press
- Kettlebell sumo deadlift high pull
- Kettlebell Russian twist
- Mountain climber
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This fat-burning kettlebell workout workout is demonstrated by Sasha Green, personal trainer and online nutrition coach. Sasha graced the cover of MF back in December 2021.
1. Double kettlebell swing
| Time | 40 secs |
| Rest | 20 secs |
| Sets | 4 |
How to do a double kettlebell swing:
- Stand with your feet shoulder-width apart and push the kettlebell off your body to start the swing.
- As you lower, hinge at the hips by pushing your glutes back.
- When you feel a stretch in your hamstrings, drive your hips forward, swinging the kettlebell up.
- Don’t worry too much about how high the kettlebell gets in this fat-burning workout exercise – the snap at the hips and drive through the glutes is more important than air time.
2. Kettlebell goblet squat
| Time | 40 secs |
| Rest | 20 secs |
| Sets | 4 |
How to do a kettlebell goblet squat:
- Start by holding a kettlebell by the horns – or upside down at the base – with both hands.
- Keeping your back straight and chest up, lower into a deep squat.
- Drive through your heels to stand.
3. Kettlebell clean and press
| Time | 40 secs |
| Rest | 20 secs |
| Sets | 4 |
How to do a kettlebell clean and press:
- Start this fat-burning workout exercise by holding a kettlebell by the horns.
- Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder.
- Rotate your wrist as you do so, so that the palm faces forward.
- Press the kettlebell over your head, locking out your arm.
- Lower the weight to the floor to return to the start.
- Alternate sides every 3 reps.
4. Kettlebell sumo deadlift high pull
| Time | 40 secs |
| Rest | 20 secs |
| Sets | 4 |
How to do a kettlebell sumo deadlift high pull:
- Stand with your feet double shoulder-width apart with a kettlebell on the floor in front of you.
- Squat and take hold of the horns with both hands, so your arms are inside your knees.
- Keeping your chest up and your back straight, drive through your heels and push your hips forward to stand.
- As you do so, bring the kettlebell up to chest height.
- Slowly lower the weight back down and repeat.
5. Kettlebell Russian twist
| Time | 40 secs |
| Rest | 20 secs |
| Sets | 4 |
How to do a Kettlebell Russian twist:
- Sit on the floor to begin this fat-burning workout move.
- Hold the kettlebell in front of your chest with both hands and bring your legs off the floor.
- Brace your core to keep your balance, and slowly twist to one side, then the other, without letting the weight or your legs drop.
6. Mountain climber
| Time | 40 secs |
| Rest | 20 secs |
| Sets | 4 |
How to do mountain climbers:
- Start in the top of a press-up position.
- Keeping your shoulders locked, alternate jumping each foot forward so your knee comes towards the elbow of the same side, but your hands stay on the ground.
Model: Sasha Green | Photography: Eddie Macdonald
If you’re looking for one kettlebell for all your workouts, we’d recommend the JaxJox KettlebellConnect 2.0:
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