Intermediate Difficulty with Advanced Modifications provided
Shred fat, improve strength, and gain lean muscle all in one total body workout. This 30 minute HIIT kettlebell workout is performed tabata style. That means you’ll be doing 4 rounds of each exercise, 20 seconds of work followed by 10 seconds of rest. Don’t have a kettlebell? No problem! All of these moves can be performed with a traditional dumbbell. You can do it!
Warm Up Push / Pull + Butt Kick Opposite Toe Touches Faux Jump Rope / Run in Place
30 Minute HIIT Kettlebell Workouts for Fat Loss & Strength
One Arm Swing Single Leg Stiff Deadlift / Kickstand Two Handed Kettlebell Press Goblet Squat Jumps / No Jump Chest Press + Overhead Sit Up / Crunch Snatch / High Pull Reverse Lunge + Curl / Split Squat Ribbons Thruster Staggered One Arm Row Russian Twists / Feet Down
Cool Down Lying Angels Knee to Chest Knee Crossover Sprinter Stretch
what’s up hazmat tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a kettlebell workout we’re gonna perform today’s workout Tabata style so that means we’re gonna do four back-to-back rounds of each exercise that’s 20 seconds of work followed by 10 seconds of rest well we’ll be using a few different kettle bells today this routine only requires one kettlebell you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s get this thing started [Music] [Music] all right we’re getting started with the warmup first one on today’s list is a push-pull plus butt kick we’re gonna get your heart rate up gain a little extra mobility at the same time and raise that overall body temperature we’re pushing out and then pulling back on the elbows stepping side to side bringing that heel back to your glute this is a good one because we’re warming up multiple body parts just here in this one move very ficient warm-up exercise making sure you’re moving at a warm-up pace will be plenty of time and the workout to push it in nice controlled breathing going pulling back from those elbows this one’s warming up those hamstrings quadriceps shoulders back and chest all at the same time hitting this one four five four three two one and zero all right shake it loose next we’re gonna move into an opposite side toe touch arms are up overhead feet are a little wider than shoulder width apart we’re gonna reach down and touch either opposite side toe opposite side chin or knee whatever you can reach you got a slight bend in those knees that we’re driving the hips back stretching that posterior chain which is our hamstrings our glutes and our lower back stand up big and tall and between every repetition and again just moving at a warmup pace here try to keep your head in line with your spine so that means you’re not looking up as you go down but instead keeping that head in line with your back feeling that stretch in the back of your legs and in your glutes as you’re going down trying to push that butt back behind you again keep that nice consistent breathing going let’s do this one four five four three two one and zero all right you can choose between these two moves on the next one I’m gonna do a faux jump rope so I’m jumping up and down light on the balls of my feet and I’m just doing a simple run in place if you want to do the lower impact version feel free to go with Claudia’s move or if you don’t mind a little impact you can do my but you can switch in between the two that’s it whatever feels most comfortable and we encourage you to do that throughout today’s routine choosing which move works for you along the way so that so that may mean half the time you’re doing my moves other half the time you’re doing Claudius that’s right either wasting light on the balls of your feet making light ground contacts to halfs neighbors underneath you we don’t want them to hear you you’re that nice consistent breathing going not much left on this last warm up move and five four three two one zero warm up complete the Showtime ready to go I’m ready hold it ready out there go ahead and start with your one kettlebell we’re gonna start with a one arm swing so feet are just a little bit wider than shoulder width toes are pointed out slight bend in those knees we’re gonna hike a kettlebell between our legs as we drive those hips back and then forward squeezing our glutes up at the top so again it’s four rounds twenty seconds of work ten seconds of rest and those 10 seconds of rest are gonna fly by it’s gonna be good one let’s get it going and three two one zero hips back hips forward this one is all about using those hips as a hinge and not turning it into a squat so we’re almost trying to stretch that butt back to the wall behind us as we bend over keeping her head in line with our spine and three two one and break alright go ahead and switch hands we’re gonna end up doing two sets on each side oh here you guys in two one begin so hips back hips forward really focus on squeezing those gluts up at the top standing up big and tall don’t need to hyperextend and come back but instead stand straight up squeeze those glutes that’s right don’t feel like you need to hyperextend your lower back just to squeeze those glutes that’s it make the gluts work and three two one break excellent oh all right two down two to go we’re gonna get that heart rate up fast with this one yes yes I feel it in three two one begin that’s it if any time during course of today’s workout you need to switch up your weight feel free to do so you’ll notice we’re using a couple different kettlebell weights throughout it’s a burning already I don’t know that’s a good thing or a bad thing oh it’s always a good thing and three two one break there it is three down one to go getting that pace going right from the start here has two tried alright guys here we go in three two one begin right into it squeeze those boots up with the top hips back hips boy just maintaining that slight bend in the knee again don’t turn it into a squat on the way down but instead really using those hips as a hinge in five four three two one break alright cross that first one off the list next we’re moving into either a one leg stiff leg deadlift or a kickstand deadlift either way we’re starting in a kickstand stance feet are shoulder width apart one foot it’s about one foot length back I’m gonna bend over using my hips again as a hinge keeping this leg straight and then I’m gonna pull standing straight back up so from my variation I’m just leaving my foot my right foot back bending down into a stiff leg deadlift and coming right back up you decide which variation is right for you two on each side here we go and three two one begin and while we are trying to get as many reps in as we can a lot of time period we want you to maintain control throughout that’s right you only do so as you can do it safely and maintaining proper form that’s right it’s all about good form feel that stretch in the back of your leg and then squeeze the gluts three five two one and break alright we’re gonna switch sides now same setup just go ahead and flip it all right guys let’s down time beginning here in three two one again either way we’re keeping a slight bend in that lead leg and then the NIA that lead leg I should say stretching that hamstrings in the glutes and then squeezing them as you come up top so notice I’m squeezing right here in this position again we definitely don’t want to see you hyper extending that lumbar lower back region and two one break excellent alright switching it up that’s two down two to go and I already have a little sweat going which is probably not surprising I only got a sweat alright guys into one begin nobody’s surprised by that no that’s true nobody who’s been here for a while yeah keeping your back straight head stays in line with your spine focus on that tight core you got that hamstring glute lower back and 3-8 them together two one and break all right no more three down one to go see how fast he’s go that’s it that’s what I like that the bot is they just keep it moving alright beginning in two one begin all right right into it and you may find that one leg is a little better at these than the other that’s alright that’s why we’re here practicing it’s a great unilateral move to balance out any imbalances that all right guys not much longer and three two one and break all right we’re gonna move on to an upper-body master two hands at a time we’re gonna do a kettlebell press so go ahead and grab that kettlebell with a catcher’s grip feet shoulder-width apart it’s all upper body going straight up pressing overhead bring it all the way back down we don’t wanna get your legs involved at all in this one just all shoulders chest and triceps drinked press here we are in three two one begin and again it’s 20 seconds giving as many repetitions in as you can and you can choose if you want to go little heavier on this one and get less reps we’ll go lighter go for more a high rep range totally up to you three eight this workout you’re on to one break whew I’m gonna set it down for 10 seconds you’re gonna feel it I know you use that ten second break if you can alright guys and 2 1 begin all right into it one down three to go my chest shoulders and triceps are gonna feel this one at the end bringing those biceps by the ears that’s it trying to extend those arms straight up testing that mobility along the way and three two one break that’s it two down two to go shake them out of vini two making sure to breathe don’t hold your breath alright guys starting again in two one begin alright and do it two down two to go come on let’s crank them out it’s that time to work out here or we’re getting into the flow it becomes so important that you remind yourself what brought you here today to begin with what is it what are you working towards and three two one and break oh goodness last one my shoulders are on a fire feels good though I like it all right here we go and two wine begin last one learn into love burn also are recognizing that burn is just lactic acid it’s just that muscle fuel that your muscles are using creates that nerve burning response but you don’t have to listen to that burn push through it and to one and brake excellent all right moving on from that upper body move right into a lower body move if we’re gonna do a goblet squat jump or a goblet squat grabbing on to the outside of the handles feet shoulder-width apart weight back in the hips then break at the knee now I’m gonna jump and I’m just doing this straight up goblet squat skipping the jump you decide which variation is right for you either way let’s get those legs working here and three two one begin making sure to break at the hips first and then bend at the knee how many can you get down there at the bottom you want your feet to be flat making sure to breathe don’t hold your breath on this one keeping those knees out one right into the next and three two one break that’s it whoo my legs are burning out for the first one alright here we go one down three to go all right guys starting again into one begin and if you start with one variation and you want to switch it up and move on to the other feel free to do so again making this workout work for you whoo keeping those knees out on the squat keeping our head up and our chest up and two one break all right that’s two down two to go whoo quads are burning I like it and two one begin head up chest up one rep right into the next when your legs get tired time to squat with your heart remind yourself what brought you here today what is it what are you working towards a sweet ride come on keep it going and three two one and break three down one to go shake those legs loose you got this come on so old mental right now alright guys and begin last one remember those who think they can and those who think they can are both right which one are you right here fighting to the end come on finish this last that’s wrong almost there almost there not much longer and three two one and stop all right we’re gonna give those legs a break huh we’re gonna move to the floor for the next one we’re gonna do it upper body plussing abdominal combo move feet are down flat on the ground go and put that kettlebell in a rack position we’re gonna do a kettlebell chest press and then either either an overhead sit up all the way up or you’re just gonna do a crunch like me and just bring your shoulder blades up off the ground and right back down you decide which variation is right for you but here we go let’s get it moving three two one zero hug again either coming all the way up and that full sit-up or stopping and just bring your shoulder blades up off the ground and if you’re doing my variation you want to make sure that you’re keeping that lower back on the ground you can always bring your chin to your chest to help you with that and two one break okay switching sides now do that first arm a break and how much of one no here we go guys and two one begin moving right in from that press into you either sit up or crunch using that momentum with your abs it is on purpose nice big power push trying to keep your feet flat on the ground and break alright switch an opposite side now let’s try not the right slide across the room yeah alright guys and breaks over to one begin alright let’s go come on and grind it out everybody you got it you got it one wrap into the next your machine you got this it can’t be stopped can’t stop won’t stop right here and two one break last one so fast come on here we go one goat alright make sure and engage those ABS keep it nice and tight as you come up actually now much longer guys you got about 10 more seconds this one’s working your ad shoulders triceps and chest all working together three two one break excellent alright and we’re back up onto our feet for the next one third moving into either a kettlebell snatch or high pull either way feet are shoulder-width apart slight bend in those knees starting from a hang drive the hips back get a little down hips forward elbow high and I’m gonna punch through and overhead and I’m actually just going to do a snatch to a high pool where I’m pulling back on my elbows and bringing the kettlebell to about chest level using all of the power in my hips you decide which variation is right for you again half and half on each side let’s get it moving try it in three two one and began hips back hips forward no matter which variation you’re doing it’s really all in those hips and then pulling up on that elbow if you’re doing the full snatch variation trying to punch up and through that kettlebell so it doesn’t flop over and nail you on the wrist and again with the high pull pulling back from your elbows and stop alright switch inside just a quick ten seconds here to catch your breath alright guys three two one again hips board hips back cats all in those hips bula the full snatches definitely take some more coordination and practice pulling up from that elbow flipping over driving through that category not much longer and three two one break alright here we go two down two to go this one requires a lot of power yeah it does it does here we go in three two one begin let’s get one rep right into the next after you get into a groove just keep it moving driving those hips forward and that’s how you’re getting that power you get that kettlebell up alright guys not much longer in three two one break hi there we go down one to go who have you got he made it this far finish this last one’s strong right here alright guys here we go in two one begin that’s it whoo big power you’re a power factory that’s it power factor like that in the mitochondria let’s do it throw a few science nerds out there pull up on that elbow and flip it oh here we go in three two one break ah I’m gonna lighten my load a little bit for this next one we’re gonna do a reverse lunge Plus curl or a split squat plus curl my start with my feet shoulder-width apart and I’m gonna step back into a reverse lunge curl back up and I am going to be in a split squat stance the entire time so we’re gonna do equal amount of time on each leg you decided which variation is right for you let’s get it moving in three two one began nice combo move here either move you’re dropping straight down trying to get both knees to a 92 angle before you come back up try your best not to bounce that back knee off the ground here we go three two one and break so switching up place here which ended up okay that one-hour break the other one’s gonna work alright three two one begin this one’s gonna work your hamstrings your quadriceps your glutes five sets for arms and abs all working together to make this one happen great compound deficient functional move not much longer guys and three two one break okay two down two to go a couple deep breaths here guys you got it you guys and two one begin keep cranking them up crank them out how many can you get behind yourself what brought you here today what are you working towards what’s it gonna take to achieve that goal every repetition is getting you just that much closer to it climb in that ladder to success right here and break excellent three down one to go wanna go come on have a try and to one begin here we go last one come on make a count how many can you get right here and it’s you versus you you’re not in competition with us just trying to get a little bit better than you were yesterday almost done in five four three two one and break excellent okay next we’re gonna do is over ribbon let’s go ahead and grab that cat about on both sides and a catcher’s grip feed your shoulder at the part let’s stay or start with the kettlebell on our left side we’re gonna bring that kettlebell up and across and do a halo overhead now to the right side twist those ABS and reverse it overhead twist those ass twist those ABS getting our core involved using our hips and shoulders let’s get it cranked in here and three two one begin working your shoulders triceps biceps forearms abs and even some legs involved might take a couple of repetitions to get into the rhythm really engage that core three two one break okay one down three to go I’m actually gonna start from the opposite side this time it’s a good idea making sure to breathe throughout and two one begin get cranking everybody how many can you get in this twenty second time period one rep right into the next come on what brought you here today focus on it three two one and break alright here we go this one’s halfway done messing up my microphone microphone over here three two one go come on right here everybody we’re right there with you feeling the burn shoulders legs ass all feeling the same way yours doing we’re in it together much longer guys not much longer come on don’t give up keep moving two one and one more to go is that it that’s it all right three down one to go you could use one let’s go come on twenty seconds you’re a fighter not a quitter prove it to yourself right here what do you got don’t put don’t hit that pause button whatever you do you gotta lower the weight drop the weight that’s fine just keep move and two one and break all right oh we got another total body move coming your way next whoo we’re gonna do a thruster head sorry that one kettlebell and a rack position feet are shoulder-width apart weight back in the hips performing a squat now as we stand up we’re gonna twist that hand press straight overhead reverse it and into the net it’s basically one right after the other one is loading the next one here it is you know what time it is getting it ready in three two one begin this one’s gonna burn out your quads hamstrings glutes ABS shoulders triceps all working together to make this one happen Oh breathing in on the way down exhaling breathing out on the way up come on there it is and three two one break right here I have to say I love this woman I also don’t like love-hate relationship we’re right there with you Claudia all right and three two one get it going guys let’s go making sure to keep those feet flat you don’t want to come forward onto your toes as you perform that squat put that weight back in your hips every time keep your knees out on the squat don’t allow them to cave in one break oh gosh whoa I’m burning young burn so good burn two one begin come on make it count everybody pushing through I’m fighting with you pushing yourself because nobody else can or will do it for you nobody wants it as bad as you do that’s for sure that’s it it’s not about how bad you want it it’s about how hard you want it all right two one break all right oh my gosh three down one to go you got this you know push them through it thanks for the pep talk come on you’re a fighter Joe quitter let’s see one begin come on right to the end finish strong don’t stop when it hurts stop when you’re done let’s see it has to be tried where you at right here come on get it together keep it moving don’t stop don’t stop almost done three to one break excellent alright next we’re moving into a move for your back I’m gonna switch up my weight on this one we’re gonna do a staggered single arm row so feet are shoulder width apart one leg back opposite arm I’m your hip bent over at a forty-five your angle pull back from that elbow squeezing your back up at the top half and half on each side here we go and three two one begin keep your shoulders nice and square ABS stay tight back is straight pull back on that elbow on every rep don’t pull back from your hand but act like somebody has a string attached to that elbow and you’re pulling back on it and three two one and break good and even though this is a move for your back good chance you’re gonna feel in your legs as well and three two one begin excellent pulling back on that elbow squeezing your back and every repetition and when you’re pulling back with your elbow make sure you keep your shoulders nice and square you definitely don’t want to pull it with momentum yeah more of an isolation move on that back getting those lats to fire and two one break excellent two down two to go here you just switch every weight do so otherwise right back in do ya and begin making sure to breathe nice consistent breathing breathing in has that looked at dumbbell lowers I’m sorry kettlebell lowers and then breathing out as you pull not much longer guys two one break alright I feeling this one three down one to go gonna work your back and your biceps come on here it is and two one begin let’s get it moving come on keep that pace up give it everything you got right here don’t stop when the Hertz stop when you’re all done writing to that finish line you got it you got it come on moving came three two one break that’s not okay we’re moving to the floor for the next one we’re gonna work on that core moving into a Russian twist sitting down on your backsides when you start with your feet out in front of you we’re gonna lean back on a 45 degree angle I’m gonna do this one with my feet up and I’m gonna leave my feet down and we’re twisting side to side rotating at that core so this one not just about moving your upper body back and forth but I actually rotate it your core yep all right here we are come on keep that energy up and three two one zero can you decide if you want your feet down feet up or you need to make it harder and do a bicycle at the same time you decide which variation is right for you today making sure you’re staying lean back on that 45 throughout the move and two one break that’s the two ways that you’ll cheat and you shouldn’t alright by sitting up and just by moving your hands make sure your back and rotating at your core and begin come on one right into the next and if your abs are done with holding that kettlebell you know we set the kettlebell down and just keep up the twist or set your feet down and move to an easier variation you decide what’s right for you keep move and break action ah two down two to go can you tell we’re feeling this one happy come on what right there yeah yeah Oh let’s finish already minutes to be over and begin come on right they’re fighting with you no secret magic pills no shortcuts just gotta put in the work rep after rep and that’s what we’re doing right here come on keep it moving and two one break only one more we’re so close let’s finish this one strong has been tried and two one begin last twenty seconds making sure to breathe whatever you do do not hold your breath come on finish strong fight fight fight right there with you almost there come on let’s go let’s go [Music] five four three two one zero and that is it you made it has all he wrote is in love Oh show you some love out there all right we’re gonna move into a cool-down and allow your heart rate to come down slowly at the same time we’re gonna gain a little bit mobility and flexibility you can stay down on the ground stay where you’re at we’re gonna do a lying angel so I can keep your feet flat on the ground I’m gonna extend your arms the best you can straight up overhead now we’re gonna pull down on those elbows trying to keep your hands upper arms and elbows on the ground at the same time far down as you can and then reverse it extend straight up overhead we’re trying to keep our arms or head upper back and lower back all flat on the ground this one who really expose any weaknesses and mobility you may have from your back to your shoulders trying your best to keep everything on the ground as you drag those hands and arms pulling down on your elbows nice and controlled movements not a race on this one the race is all done taking some nice big deep breaths along the way our shoulders got a lot of work in today and this is a great recovery move for them it’s a great one to do just any time also great for improving your posture we spend a lot of time hunched over at a desk looking at your phone driving etc great one to help you regain that upright posture and don’t be surprised if one arm is a little more flexible than the other very common trying to finish every time straight up overhead working through any little kinks you may have keeping a move in here let’s go for five four three two one zero excellent okay next we’re gonna do a knee to chest so go insert with both legs out straight we’re gonna bring one knee up go ahead and pull on that one knee keeping your opposite side leg down flat pull back on that knee stretching as far as you can comfortably and any of these static stretches are trying to go to about eighty five ninety percent of what you’re capable of feel good stretch but you don’t want to induce any real pain just pulling back this was great to loosen up your lower back hips glutes all at the same time again try and keep that opposite side leg flat now we’re going to transition into a lying knee crossover take that same side knee and now we’re gonna pull it across and back at the same trying trying to keep your upper back flat on the ground as you do so hope you guys in here all those pops from what I heard a major scrap about it something’s work there and that’s totally common I guess another great one for your hips and lower back pulling back also good one if you experience any sciatic pain up here in your piriformis oh yeah that’ll you’ll really feel it there stretching that hip just hold and breathe concentrate on bringing that heart rate down and return that leg back to the floor okay same move opposite side now let’s go and start with just bringing that knee up knee to your chest or the best you can if the best you can is here you or you need to sit up and pull it here that’s okay too again I encourage you to make this move your own just keep that opposite side leg flat you start bringing it up a society leg up it really eliminates the stretch so try your best to keep it straight and flat on the ground nice big deep breaths good opportunity here to just take a second and be proud of what you’ve achieved so far today working out were easy everybody be fit and you know I say it all the time but it bears repeating this is a big deal that you keep showing up and putting in the work it’s hard never gets easier you just get better at it let’s pull that same side knee across again feeling that stretch in your hips everybody wants to hear that all I have to get into the groove it’s just easy and it takes over and I’m not here to we’re not here to lie to you I’ve been at it for a long time and it still always takes some extra motivation to get moving but you’re here and you’re putting in the work I mean something big deep breaths here four five four three two one zero and return okay you can go ahead and sit up to start the next one we’re gonna move into a sprinter stretch and now we’re going to stretch out those quadriceps and show you a couple different variations on this one start with this the easiest version which is just to bring that leg back and you can stay upright now the more you lean back the harder we’ll get or if you need more stretch you can tuck that leg underneath what Claudia is going to show you and then lean back or you can go all the way down to the floor and you decide which variation is right for you today my quads got a lot of work in today so do what feels right feels good don’t do something that’s gonna hurt you it’s just not worth it no which is why I came back up usually it’s like the start of a workout go down a little further by the end okay yeah we’re good and that’s what it’s all about is knowing your own limitations none of us are perfect we’re here just putting in the work trying to get a little bit better every day we’re all gonna have our own strengths and weaknesses just putting in the work to get better at those weaknesses and not ignoring them flexibility is definitely a weakness for me so something I’m gonna work on and let’s go ahead and sit up in three two one switching sides well you know it’s eight sometimes it can get easier go ahead and switch sides opposite side leg it’d be easier to get motivated to do the actual workout but for a lot of us would take some extra patience to put in the the flexibility and the mobility work but it’s just so important not to overlook you know that’s how those chronic injuries happen and chronic pain chronic pains oh my hip hurts my knees hurt my shoulders hurt and I don’t know why well how about workout all the time well you may work out but you may not be doing the recovery aspect so I experienced most of that when I was a runner yep very true very common oh my hips were always in pain or my knees were in pain this cos is so easy as a runner just to get out at the road you’re running come back and be done yeah not really putting in the mobility definitely not just holding this one here four five four three two one zero sitting up and that’s it we made it oh my god such an go there for a little bit or the heck was nice thank you so much for working and pushing through with us we really enjoyed it working out with you today please support our mission of keeping these great workouts free by downloading our app you can also pick up some gear as fitscher at our shop or by purchasing my book stay fit for life if you enjoyed this workout routine with us today we ask that you give this video a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit again thank you so much for giving us the privilege of working out with you today I’m coach Kozak and I’m Claudia and we will see you at your next workout