Kettlebell HIIT Challenge for Women

This Kettlebell HIIT Challenge targets your whole body while torching fat and building muscle. Talk about a total body burner!

Kettlebell HIIT Workout for Women

If you have a kettlebell and 30 minutes to spare, get ready to burn some serious calories! Give this Kettlebell HIIT challenge a shot! HIIT has become an extremely popular type of workout because it is quick and effective. You can get in, get out, and get on with your day!

This workout is specially designed to target your entire body, allowing you to burn fat while building muscle. In combination with a healthy diet, this routine will firm and tone in all the right places.

Are you up for it? Let’s get started!

The Kettlebell HIIT Workout

What You Need: A yoga mat or towel, and a moderately heavy kettlebell.

What to do: For this workout, we will have an exercise A and an exercise B. There are 3 total pairings of exercises. You will complete 4 rounds of each set of exercises totaling 50 reps per exercise. It will go like this…


20 reps of A and then 20 reps of B.

15 reps of A and then 15 reps of B.

10 reps of A and then 10 reps of B.

5 reps of A and then 5 reps of B.

Once you’ve completed all 4 rounds (50 reps total of each exercise), you will move on to the second pairing (complete 4 rounds) and then proceed to the third and final group of exercises. You can rest between each round for 30-60 seconds or to increase the difficulty, rest for 30-60 seconds between each coupling of exercises. We’ve included instructional videos for all of the exercises at the bottom of the page.

Women Working Out With Kettle Bells

Group 1

1A. Kettlebell (Alternating Legs) Lunge with Pass-Through

1B. Mountain Climbers

Group 2

2A. Kettlebell Swings

2B. Push-ups

Group 3

3A. Kettlebell Goblet Squat to Overhead Press

3B. Kettlebell Russian Twist

Kettlebell (Alternating Legs) Lunge with Pass Through

Mountain Climbers

Kettlebell Swings


Kettlebell Goblet Squat to Overhead Press

Kettlebell Russian Twist

Getting a great workout in doesn’t have to take up a ton of time! You can burn calories and build muscle in as little as 30 minutes with this quick and effective Kettlebell HIIT Challenge. You can even do it with your friends! Make it a competition. When you’re having fun, the workout goes by so much faster. If you enjoyed this workout, give this 30-Minute Cardio Workout a try!

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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