Amy leads a 10-minute kettlebell HIIT workout with five circuits. Each circuit has three 30-second intervals: a strength move, a power version, then a cardio "fire" round, with 30-second rests between. Exercises include clean-to-squat-to-press, reverse lunges with halo, and deadlift-to-swing.
Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your 10 minute kettlebell fire. Quick hit. You can go ahead and start moving, marching, jogging, whatever is good for you. Roll those shoulders. We're not going to do a formal warm up, but we are gonna get just a few seconds of just getting our body moving. Swing those arms. Here's what's gonna happen. Just like our longer fire workouts, if you've done any of those, we are going to get three rounds of 30 seconds. Your first 30 seconds is your strength. Second, we add some power. Last one, we add the fire so we really get that heart rate up. So you always have the option to stay with just the strength or the power. Build it if you can. So we get three rounds of 30 seconds, 30 second breather into the next exercise. Then we do it all again. We have five circuits. All right, go ahead, grab your kettlebell. We're gonna start with a clean into a squat. It looks like this. And here, join me. Drop it down. That clean is a little toss to yourself if you need to. If you'd rather, you can, just bring it up. But if you can, we're here. Drop it low in that squat. Just like that. We got 10 seconds here. What we're gonna add when we get to that power is we're gonna add a press at the top. Last one right here. Going right into it. So we're. We're clean squat press. 30 seconds, clean squat press. Don't worry too much. I know there's a little added pulse for that squat. Don't worry too much about what it looks like. You can just feel that heart rate up with that power. 10 seconds here. You should feel that cardio and that strength, right? And then we're gonna take it. Fire is just your squat and your press. Here we go. 30 seconds low to high. You don't have to go fast. Even though it's our fire round, that heart rate is still gonna get up. I want you to concentrate on getting low, pressing high. It's fire. You got 15 seconds. With our hit workouts, we really want to use that rest for recovery. So really push. Last three, two, one. Breathe. 30 second breather. I know. Shake it out. All right, watch me. You tap, we're gonna lunge it. We're just gonna lunge back. You can hold the kettlebell here or alternate between your hands. Then we're gonna do a little twist into halo. Twist into halo. When we get to our fire, we're gonna set that kettlebell down, lunge jump or tap. Grab your weight center. Or here. In 3, 2, 1. Lunge. So this is your strength round. I'm just gonna alternate that lunge. So I'm here to here. Just handing off the kettlebell if that's good for you. If you'd rather keep it stationary, you can just go here. Modification. You can just tap, right. But if you want. Yellow core engaged. You got five seconds. Then remember, we're gonna add a little twist over the kn and a halo. Watch me. Lunge and twist. Halo around the head. Lunge and twist. Halo. So that halo, those elbows come around and back. So we get that core as well as the arms, right? Keep it going. Twist over the knee that's in the front. Then go around opposite way. Twist. And here. Yes. Strong legs. One more. We're gonna set that kettlebell down. 30 seconds. Fire. You're here. Tap it in here. And in. Drop it low. If you'd rather, you can just alternate your lunge just like this or take it back to that lunge with the halo. But we got 15 seconds of fire. Let's get it done. Breathe. Take it down and up. I'm tapping in between. You can certainly just jump lunge if you want. Three, two, and one. Breathe. Right, There we go. All right, team, we're taking it down. It's a press into scissors. So we're here. Here to here. All right, team, catch your breath. We're gonna start with that. Then we're gonna take it twists. Actually start with just your press. In 5, 4, 3, 2, 1. Straight up and down. Straight up and down. So we're just going through each circuit once. I lied. I said twice. But forgetting that each circuit takes us two minutes. So just once. So don't worry, it's no repeat. Scared you there thinking you're gonna have to do all those again, right? But no, we're getting it done in 10 minutes. Up and down. We're here. We're gonna add some core right here. So you're here. 30 seconds. Take it down and up. Elbows in nice and tight. Strong arms all the way through. Yes, you can. I know. Down and up. Keep it going. And up. Pull that deep core in. Five seconds to go. And we're taking it here. Here. Press, switch, press. So it's not necessarily fire in terms of heart rate, but a little more for that core and that upper body. If you'd rather just keep your press or you can always modify with the bridge. It is up to you. But you got 10 seconds, then we're taking it back up. Switch Your scissors. Press across. Switch. I know. Yes. Last one. Relax. Bring it up. All right, team, two more exercises to go. We're gonna start with our alternating row so you catch your breath. Water if you need it. We're just here. We're gonna hinge. Bring it up. You can alternate it from here, or if you need to come up in between, go for it. Then we're gonna lunge it back. Do the row. Switch it, lunge it back. Then we're gonna pop it back for fire. Little extra cardio. Alternating row, all the way. Roll those shoulders back, zip up that core. Here we go. Up. I like to actually set the kettlebell down in between. If you want to, you can just hand it off. But remember, straight line from the back of the head to the tailbone core is engaged. Bringing that hand up towards that hip bone and bringing the elbow behind. Really squeezing the shoulder blades. Breathe. Three, two, one. Now we're gonna add a little step back, step back row. Step it through. We got that power, so really think. Get in position. Hinge row. It's a lunge and a hinge. Yes. We're here. Good work. You get it. All right, team, we're taking it to a pop back. Watch me here. Breathe. Pop it back. Pop it in. Alternate your row. Pop it back or walk it back. You can always walk it back like we just did. Or add that fire. We are halfway through. Make sure that back stays flat as you come up. Bring it up. Yes. 10 seconds. As you pop up, make sure we're not here. Bring it here. Right. 5, 4, 3, 2, 1. Yes. Catch your breath. All right, last time, team. All right, I'm gonna have actually all my kettlebells on this. Our last fire round is a swing. We're gonna start with a dead lift. So we're gonna alternate our kickstand. We're here, then we're gonna switch. Then we're gonna add a high pull. Then we're gonna swing it with for that fire round. So kickstand, one leg back. Three, two, one. Alternate. Take it here, switch your hands. Take it here. Switch your hands. So back of the legs. If you're feeling good about it, you can take it one leg and here. But when we add that power with the high pull, or if you're comfortable with a snatch, you can take it to a snatch. We're here. And breathe. Five seconds here. All right, team, watch me here. Kickstand. High, pull and switch. Your kickstand. High pull and switch. And switch. So deadlift. High and switch. Yes. Down. Switch. 10 seconds. There we go. All right, team, Breathe. Last one. Good. All right, grab that kettlebell. Heavier or whatever you got. We're gonna hinge it. Prep it. 3, 2, 1. Power. Yes, team, zip it up all the way through. Keep it going. We're gonna get 30 seconds here and then that is it. You are done. Breathe. Power. All the way through. Drive up through those heels. You got five, four, three, two, one. And relax. Yes. Pedal those feet. Catch your breath. That is it, team. Fire. Strength. Power. Fire. Round it up. Weights out of the way. We're gonna keep cool down pretty short, so make sure you get more of a stretch on your own. I know a lot of you use these quick hits at the end of workouts as little finishers or on the day that you're short on time. But make sure you get that stretching as you can. Let's get hamstrings since we were just working those. And through your back here. Breathe into it. Be sure to check out all of my other 10 minute videos. 10 minute quick hits. I have a lot of these and I've been making shorter versions of the longer workouts that you all seem to love. So check those out again. Great when you're short on time. Great as a finisher workout in the Body Fit Athletic Club, which you should check out below and join us if you can. We add these as what we call our bonus burns. If you want a little extra at the end, you add it on. Roll that shoulder forward here to here. And breathe. Make sure that you like this video and you subscribe to the channel, let me know in the comments what you thought. Check out everything in the description. Join us in the Bodyfit Athletic Club. And again, don't forget to subscribe. One big deep breath in and out. You did it. That was your ten minute kettle bell. Fire. Quick hit. Great job, everybody.
