Kettlebell HIIT Inferno
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This is where strength training meets flat-out conditioning. Six punishing stations blend kettlebell power with bodyweight cardio - 40 seconds on, 20 off, four rounds through. You will need a kettlebell you can swing with confidence and a slam ball. It is an advanced session, so pace those first rounds sensibly.
Kit for this workout
Everything here can be done at home. Tick the equipment you need and add it to your basket in one tap.
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The workout
Advanced · about 30 minutes, start to finish.
Warm-up
- Light kettlebell swings - 20 reps
- Leg swings - 10 each leg
- Goblet squats - 12 reps
- Arm swings - 30 seconds
Main workout
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Kettlebell swing
40s on / 20s offExplosive hip drive, snap the glutes, keep the back flat.
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Slam ball slam
40s on / 20s offReach tall, slam the ball down hard, catch and repeat.
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Goblet squat
40s on / 20s offBell at the chest, sit deep, drive up strong.
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Burpee
40s on / 20s offChest to floor, jump in, stand tall - full effort.
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Single-arm clean
40s on / 20s off (swap halfway)Guide the bell to the rack softly, then lower under control.
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Plank hold
40s on / 20s offBrace hard, straight line head to heels, breathe.
Finish with 50 kettlebell swings, breaking them up however you need to.
Coach's tip
Rest 60-90 seconds between rounds. This one is genuinely tough - drop a round or shorten the work interval if your form starts to fall apart. Hard, not reckless.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.