Kettlebell 20 Minute Quick HIIT Workout: Full Body High Intensity Interval Training Home Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your kettlebell 20 minute quick kit workout. So in this workout, we will work your entire body for strength and Cardio in just 20 minutes using just a kettlebell. I'll be working with my 15 and 18 and 25 pound kettlebells today. If you have options, keep them close by. As always, I'll give you different options. So listen to your body and work to your level. All you need for this workout is a kettlebell and a mattress. Are you ready? Let's do it. Okay, so we are gonna start with just a quick, dynamic warm up. We're gonna keep it super short. Go ahead and march or jog, whatever feels good for you. Take some big shoulder rolls to the back, also with your arms and to the front. Because this is our quick hit workout and we just want to get in and get out, we won't do very much of a warm up. So as always, if more of a warm up, get it on your own. Open up those arms, add a little side lunge to it. We're just gonna get everything moving and ready to work. So 20 minute quick hit. We are going to have nine moves. Let's go up and down with a little hinge that we go 45 seconds of work, followed by a quick 15 seconds of rest. That will go through two times. So we will get a one minute break in between where you can grab some water. I'll give you some options to keep it moving, but it should keep your heart rate up the whole time. Every third move of our circuit is going to be a cardio based move. We'll get strength too, but where you get to set your kettlebell down, tap out, reach across. Because I know it gets long to hold your kettlebell, especially if you have one of the heavier ones, which I hope you do. I'm going to be working between my 15, my 18, and then some swings with my 25. So if you have options, go heavy. It's gonna move quickly, but I think you're gonna have a good time. Your heart rate's gonna stay up, your muscles are going to get a good quick burn, and we will be done before you know it. As I always say, I want you to be where you are today, so work to your level. If you showed up today, you are successful. Go ahead and grab that kettlebell. Our first move. Watch me. You're gonna do a little clean into a squat. If you'd rather just do the squat. 45. Here we go. So clean you do A little toss squat. If that doesn't feel comfortable for you, you can just do a goblet squat. You're still going to get that upper body working. Or you can drop it down with a curl. That works too. But if you can, little power. Low, so little hips down. I know the clean isn't always super intuitive, especially as our first move, so please feel free to keep it here to here or whatever I just did, right? And up. We got five, four, three, two, and one. Your next move, you're gonna hold it center. We're gonna do a side lunge to the hip. Halo around your head. Side lunge, get deep. Halo around the head. Hold it center, chest lifted. Here we go. Zip up that core to the hip. Side lunge. So really focus on getting deep. I do want you to get low into that side lunge. If that lean feels like too much in your back, just keep it center. You can still do that halo, but if we're twisting and you feel it too much here, I want you to keep it in that leg and keep it alternating. So up to you. We're keeping it to the chest. So again, those arms stay working, but little hip to shoulder and then around for halo. Halo is always a little tricky, especially moving in and out of it. But it's core, it's arms. So full body move. Last one. Relax, kettlebell. Right in the center, we have our little tap outs. So tap, tap. Kind of like that beginning move, cardio. But I want you to get low again. Kind of think about that side lunge motion we just did. Here we go. Tap, tap, low impact is here. If that feels like too much for your back, just keep it here. If you can get down, and if you can keep it quick, side to side. Chest is lifted. So we're making sure we're not rounding in that back, but we're staying low. Eyes up and forward will help into those hips, right? You feeling it? Keep it going. 15 seconds. Stay low if you can. Yes. Little cardio. While our hands get a break from holding that kettlebell. 5, 4, 3, 2, and breathe. All right, guys, we're gonna slow it down. You got your staggered deadlift, so kickstand, deadlift. Kettlebell in that outside arm. Push into that front one here. Row all the way up. Zip up in that core. Flat back. Here we go. So hinge, do the row. Elbow up, push up out of it. Hinge, elbow up so you have a little time to catch your breath. Chest and eyes stay up even though we're hinging. And then again the Idea of the kickstand is that this is just exactly what it sounds like, right? Just keeping you balanced. But the work is still in that front leg. All through the core, core all through the back and glutes and then back with that row 15. If you need to take that arm out, sometimes that really helps to keep your back flat. 5 seconds. Can you get two more? Last one. Good little stretch. We're gonna do the same thing. Other side. So this is that moment where we get to still keep working, but heart rates get a tiny break. Not much, especially if you're going heavy. I meant to switch to my 18. I'll do that next time. Here we go. So hinge, row, all the way up. Hinge row, kickstand, deadlift. You're staggered. This arm is out to keep that back flat, right? It's a deadlift. So it's the hinge. But we're making sure we're not here, right? We really want to make sure we don't round in that spine, especially under load and up. You can always just do the row or just do the deadlift. Lots of balance here. So really push into that heel ground into the floor. 10 seconds. Can you get two more? Last one, and relax. Kettlebell down. Little stretch there. We're gonna take it down on the floor. To a mountain climber, you can always keep this elevated on a bench, on a couch, or modification. You're just tapping back. Tapping back if you can. Guys, we're gonna tap it in towards the center. Run it if you can. Here we go. So push those hands into the floor again. It doesn't matter if you're keeping it low impact or you're running it. I want you to think about driving the knee towards the chest. It's cardio, but it's also core. So the more we can get that knee in, the more we can get that contraction. Push your hands into the floor, away from your shoulders. Lift up in the center, hips to ribs. Run it if you can. We got 15 seconds. This is our cardio interval, but also core. We're bringing it up. And five, four, three, two. Stretch it back. All right, up with your kettlebell in the center. We're just alternating. We're gonna lunge it back, twist over the knee, press it up. Lunge, twist, press. Too much balance. Take the twist out. Here we go. Lunge, twist, press, lunge, twist, press. You can keep it just that slow, or if you're feeling good about it, as long as you can still keep good form, you're still getting low you can pick up your pace a little bit. And modification. If you need to just tap and not get as low on that lunge. That works too. Whatever you got, be where you are today. Remember, you showed up. That is what matters. That heart rate should be up. It is for me too. That's why this is a quick hit. 10 seconds. Lunge, twist, and press. So we're sneaking in a lot of extra core and a lot of our arms just working just by holding the kettlebell, right? Breathe. All right, team, back down. We're here on your back. Let's take it here. We're gonna do a little chest press. I want you to hold those legs up and down if you can. So up. Here we go. Join me and breathe. If that feels like too much, watch me. You can just be here to here. If you were in my pregnancy pre post crowd, I want you in. Doctor, I want you to stay here. Just a little lift or you can do a bridge. But if you can up and down. Can you lower without having that big arch in the back? A little natural neutral alignment, A little curve is going to be natural, but we don't want to arch. So up and down. Breathe. Yes. Five, four, three, two, one. All right, guys, last move is a swing. So we're not gonna take the full 45 seconds. So you got a couple seconds to prep it. Go ahead. If you've never done this one before, you're not comfortable, I want you to do a hinge, a deadlift. Otherwise, let's take it here. We're gonna go 40. Here we go. Three, two, one. Power up. Yes. So drive it up. Notice how with the heavier kettlebell, it keeps me from not being able to use my arms. That's why I encourage you to go heavier. If you feel like you're not being challenged as much or you're tempted to want to lift with your arms, it's not a squat and a raise. It is a power hinge and then lock ups. It's like a thrust, right? Going back with the hips, driving them up for 5, 4, 3, 2, 1. Swing and relax. Pedal those feet. Give your back a little break. Grab a quick sip of water. Guys, you got one minute to breathe. We do it all again, so tap it out. Chances are you may need that break, but it's up to you if you want to keep it moving. Those little tap outs, you can. Or here. Up to you. You got about 45 seconds, then we do it all again. So listen, guys, this second round, you know what you're doing, so go all out. You know, it's only nine moves that we're gonna get through fast. You can do this. You showed up today, you were strong. You have what it takes to get through this. It's gonna go by really fast, so stick with me. I'm gonna give you a few options if you want to take things in a different just to get variety or in a different way just to mix it up and challenge your body. So go ahead and breathe. Grab that kettlebell for that clean and that squat. Again, if you'd rather just do a curl at the bottom, or if you can, here to here, squat it down. Join me. Here we go. Down clean. So here it's a little toss, a little hip strength to do it, but if that feels like too much or it doesn't feel natural to you, I want you just to do the curl at the bottom and bring it up. It's similar. And up. Yes. Two handed, clean. Good. 15 seconds. Can you get a little lower on that squat, wherever you are, if you're curling, if you're cleaning, get a little lower. Here we go. 5, 4, 3, 2, and 1. Good. Breathe for a second. Side lunge. Halo at your chest. We're gonna go to the hip. Really sit deep into it. Up around your head. Halo, core and arms. Here we go. So here, around here. Around right? Yes. Make it good. You got this. I know you're tired. I am too. But we're gonna pull, push through. Good. And breathe. Make sure you're still sitting deep. I know it's tempting to want to cheat it, but really get deep and around. Push your hands into that kettlebell. That's going to give you a little extra arms at the top. Really focus on pulling the core in, especially. Especially as you go around with that halo. Three, two, one. Good, guys. Right in the center. Catch your breath. Tap out. You can be here, low impact here, low impact here, high impact, or all the way down. Cardio. Here we go. So tap, tap out. So remember, it's pretty much that same motion as that side lunge. Just instead of. Of stepping out into it, we're tapping out into it. So low impact, you can be a little higher if you don't want to touch down a little lower if you can. Let's get those hips working. Hips open, get low. Chest is lifted again. So we're not here. We're really getting down there. We're keeping that nice alignment tight. 10 seconds to go. Can you get a little quicker? Remember that deadlift and row is coming up, so we slow it down. In five, four, three, two. Breathe. All right, guys, I'm gonna switch to my 18 like promised. You can keep that staggered kickstand deadlift just here. If you want a challenge, take it here, here, and up. Here we go. One side, staggered row. Push up through the back of that leg. Down, row, and here, here. I know that's tough, right? So only do it if you feel comfortable with that. It's a lot of balance, a lot of core. Make sure it doesn't pull that back forward. My heart rate's staying up because I'm going heavy, right? So keep it going. Balance. Yes. And up. 15 to go. Strong in your back. Strong all the way up through the back of the body. Lots of glutes and hamstrings. Lots of back. Three, two, one. Relax. Little stretch. Let's get that other side. Remember, this is where we get to slow it down, so use that time kickstand, or if you're feeling it, take it here. 45. Here we go. All the way up. Zip up in that core. Shoulders back. Good posture here, here. And make sure that elbow's coming all the way up. Squeezing the shoulder blades. I know it's tempting to just go here, especially if you got a heavy one, but really get it up there. And yes. Breathe. 10 to go. We're blowing through this second set. Almost done. And relax. Get a little stretch. Mountain climber, guys. Remember, you can tap it back, you can tap it in. If you want a little challenge, take those knees across to the opposite side of the kettlebell. Here we go. So you're tapping or you're running across or in the center, or again, modification. Especially my mamas tap it back, as in my mamas who are pregnant or just had the baby. We're healing a diastasis. Rectangle if you can. Here to here. Get those obliques. Yes. Good. If you need a little stretch, break it back into it. No. That's a long time to do a mountain climber, but you are strong. We got 15 seconds. Be where you are today. But stick with me. You can do this. You are tired. Maybe. Maybe you're not. I am. Three, two, one. But don't let your brain tell you you can't do this, because that is a lie. You can bring it up, guys. We got that lunge, that twist, and that press. I'm gonna switch it to lighter, so weight in the center, lunge it back. Here we go. Lunge, twist and press. Nice and slow, all the way. Push into that bell so we get extra arms, extra chest, and up if you're feeling it, guys. Curtsy and press. Curtsy. In some ways, that makes it a little more intuitive, right? A little less balance than here because the weight's going the same way as your leg. So figure out what's good for you. 5, 4, 3, 2, 1. All right, guys, down on your back. Chest press with that leg. Lower again. If you want to do a bridge, totally fine. You can just be here or lift that leg up one at a time. Otherwise, join me here. Up and down. Breathe. And up. Really think, especially on that exhale, that you're pulling everything in towards the center of your core. And breathe. And again, just like we talked about. Push into that kettlebell. We get a little more triceps, a little more chest and shoulders. Microphone. Keep it going. You've got 10 seconds. Strong core, strong arms and chest. And then guess what, guys? One more exercise. Guys, we got that swing. Last one. Relax. All right, guys, let's take it with our swing. Here's what we're gonna do. We're gonna break it up two sets of 20. So we can split it up in between. Bring it in the center. Zip up in that core. All right, so 20 seconds, little rest. 20 seconds again. Let's finish out this workout. Zip it up. Remember modification. I just want you to do the deadlift. Same set of muscles, just without the power. So if you've never done a swing or you're not comfortable, keep it there. Otherwise, here we go for 20. Power up. Yes. Zip up in that core, drive it to the back. You are so close to being done with this, this whole workout. Four, three, two, and relax. Pedal your feet. Give yourself a little 22nd rest. One more time with 20. Everything you got, nice and strong. Lock it out of the top. Core, glutes, hamstrings, shoulders. Here we go. 20 seconds, then we're done. Bring it up. Lots of power, lots of legs. It's full body, but we're powering it. Through the glutes, through the hamstrings, through the back. Yes. 5, 4, 3, 2, and 1. Let it swing and relax. Pedal those feet. Let your upper body hang. Relax into that. Yes. Good. Whoo. Slowly. Bring it on. Nice work, team. If you need water, get it. I know I do. Little taps, Let that heart rate come down. So there you go. Quick hits are fun. We can get in, we can get out. Great to do on a day that maybe you don't have as much time to get a full wear a longer workout in. It's full body, guys. We're getting it all in. You know, I have a lot of workouts on my channel that are in that 20 to 30 range. You can get it done. Don't let anybody tell you you can't get it all in in a short amount of time because you can open it up. Make sure that you like this video and that you subscribe. Hit that subscribe button. That helps me be able to keep making completely free workouts for you here on my YouTube channel. So make sure you subscribe, turn on those notifications. Then you'll know when I have new videos coming out. I've been releasing two to three a week and when you know if I have a live event or something new coming up. Check it out. Reach behind. Whoo. Breathe. Let's open it up here. And of course, if you're looking for a little more support and accountability, check the links in the description below. You can find out information about my BodyFit Athletic Club. It is an online international community. You get personalized support from myself from Vivian, our Body Fit dietitian. You get new challenges every month. You get a monthly and a weekly workout calendar with links to this video including exclusive videos. And you get a nutrition plan. It's a really fun group. People are really having a good time and getting stronger and more fit and having a healthier relationship with food and exercise, which is always our goal. So check that out as well as the links with information on my ebooks and programs on nutrition guide on my website. It's all in the description below. Take it here. Thank you so much for showing up and moving your body with me. Check out all of my other kettlebell videos as well as my other playlists. And again, don't forget to subscribe one to big deep breath in and out. You did it. That was your kettlebell. 20 minute quick hit workouts. Great job, everybody.