This 30 Minute Kettlebell HIIT Workout is a tough one but just how tough will be determined by the effort you give. It consists of 3 different 3 minute high-intensity intervals with 2 minutes rest between each, repeated for 2 rounds, or 30 minutes. You’ll need kettlebells and some space to complete this conditioning workout. 

How to Perform this Workout

This “AMRAP” or as many reps as possible workout consists of 3 different 3 minute intervals, each one starting with 4 burpees and following a 4-8-12 rep scheme. The goal is to perform as many rounds and reps as possible in each 3 minute interval. 

You’ll rest for 2 minutes between each interval (3 minutes on, 2 minutes off) before repeating the whole thing for a second round.

Since you get 2 minutes rest between rounds, it’s go time! Push the pace and get as many reps as you can in each 3 minute work interval. No stopping during those 3 minutes, you’ll rest in the 2 minute breaks, so move, move, move!

Workout Description

3 Minute Interval One
Perform as many rounds and reps as possible in 3 minutes of:
4 burpees + 8 KB push press + 12 air squats

Rest 2 Minutes

3 Minute Interval Two
Perform as many rounds and reps as possible in 3 minutes of:
4 burpees + 8 KB swings + 12 KB thrusters 

Rest 2 Minutes

3 Minute Interval Three
Perform as many rounds and reps as possible in 3 minutes of:
4 burpees + 8 KB deadlift high-pull + 12 reverse KB goblet lunges

Rest 2 Minutes

Repeat for 2 Total Rounds (30 Minutes Total)

Equipment Needed

All you need for this workout is kettlebells. I’d recommend using 3 total:

  • 2 lighter KB’s for the push-press and thrusters. I’d suggest using 8-16 kg kettlebells depending on your fitness level. You want to be able to move fast without having to break the reps up, so choose accordingly.
  • 1 heavy KB for the swings and deadlift high-pulls. I’d suggest 1-24 kg.
  • You can use one of the lighter ones or the heavier one for the goblet lunges.

Workout Notes

If you don’t have access to kettlebell weights that will work, you can use a barbell or dumbbells for the push press and thrusters, or even the deadlift high-pulls, if needed.

If you only have 15 minutes, do this workout once and really push it!

More Workouts Like This

Loving this sweaty AMRAP workout? You gotta try these too:

34 Minute Death by AMRAP Workout // 35 Minute Barbell and Treadmill Workout // 100-20-100 Reps for Time Workout // Leg and Core Strength Workout

30 Minute Kettlebell HIIT Workout for the Gym - Running on Real Food