Super Strong Kettlebell HIIT Workout


Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. Kettlebell swings
2. Push up plank jumps
3. Kettlebell front squats
4. Burpee pull ups
5. High knees w/ jump rope
6. Hanging knee raises

Bonus 30 second L-sits hold

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Leave your reps/time/number of rounds in the comments below.

My reps for today’s workout:

Kettlebell swings: 17, 16, 17
Push up plank jumps: 10, 10, 9
Kettlebell front squats: 16, 16, 15
Burpee pull ups: 5, 5, 5
High knees w/ jump rope: 113, 112, 112
Hanging twisted knee raises: 17, 16, 16

Did you do this workout?

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3 thoughts on “Super Strong Kettlebell HIIT Workout”

  1. Pingback: Super Strong Kettlebell HIIT Workout - The Fitness Wire

  2. Always love those burpee pull-ups!

    KB Swings: 16, 15, 14
    Push Up Plank Jump: 7, 6, 6
    KB Front Squat: 11, 11, 10
    Burpee Pull Up: 6, 5, 4
    High Knee Jump Rope: 56, 40, 50
    Hanging Twist Knee Ups: 10, 12, 13

    Finished up with some handstand work and pike push ups. Like you, I think I’m becoming obsessed with handstands.

  3. 1. Kettlebell swings 15 13 15
    2. Push up plank jumps 9 8 8
    3. Kettlebell front squats 12 12 12
    4. Burpee pull ups 4 4 3
    5. High knees w/ jump rope 70 70 60
    6. Hanging knee raises 6 6 4

    Bonus 30 second L-sits hold modified
    Pull up with 2 min. Rest between sets 3-4-3-3-6

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