Great Workout for Beginners – 10 Minute Kettlebell HIIT Routine!

Are you looking for a great workout that is suitable for beginners and won’t take ages? Have you used kettlebells? You’ve probably seen them being used at the gym, and if you haven’t used them yet, kettlebells are excellent for a short HIIT workout from which you’ll see and feel the effects! All you need for the following workout is a suitable space and the kettlebell, so let’s go through it step by step.

The 10 Minute Workout

First, do your warm up routine for a few minutes to get yourself limber for the kettlebell routine, then just perform each of the moves below for 30 seconds with 10 seconds to rest between. We recommend that you follow the routine three times and rest for half a minute or a little more between each round, so are you ready to go? Let’s get started!

Kettlebell Goblet Squat

With the kettlebell placed between your feet and your feet a bit further apart than you would usually stand for a squat, bend at the hips and squat to pick up the kettlebell with both hands, side by side. Bring it up to chest height, pulling your shoulder blades in, and then lower the kettlebell to the ground as you squat again. Use pressure through your feet to stand, and that’s the first move done.

Kettlebell Deadlift

With the kettlebell again between your feet and this time your normal stance for a squat, bend your knees slightly and bend down at the hips, picking up the kettlebell as before. Keep your core tight and back flat and lift the bell up while you pressure your glutes and hamstrings, then reverse the process to place the kettlebell on the floor. That’s move two done!

Kettlebell Swing

Things get to be more fun with this one! Begin in a squat position with the kettlebell out in front of you on the floor. It should be at arm’s length, now take a hold with both hands. Standing, straighten your legs – be careful not to lock your knees – and push your hips forward as you stand, swinging the kettlebell to chest height. That’s all there is to move number three, but be aware you’ll have to practise this one!

Kettlebell Swing into Goblet Squat

The most advanced and complex of the moves, here goes: start in a squat and perform the swing move as described above up to the point the kettlebell is at chest height. Then, as you swing down, pull it in towards your body and sink into the goblet squat as described in move one, and use your feet to enable the standing move. That’s move four!

After you’ve done your routine remember to have a cooling down session – walking ands stretching as you usually would to limber up – and then you’re done! The kettlebell is a great item of gym equipment that can be used in the home as outlined above, with effective results seen in a short time.

ABOUT PAUL WALLACE Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes