24 Minute HIIT Workout | HIITCore Fitness Fitness Blog
fitness woman doing kettlebell snatch workout

24 Minute HIIT Workout

Total Time: 24 minutes
Equipment: Kettlebell

Target Muscles: Legs, Shoulders, Core

We’ve got a killer core and shoulder burner coming your way!

Test your mental toughness and muscle endurance with this grip intensive workout. Only rest as needed, while moving from one interval to the other. We recommend warming up 5-10 minutes on your own before tackling this workout. We also recommend to run through all the movements to ensure you have the movements down before beginning the workout.

Repeat 4 Times

Complete as many reps as possible during each interval only resting when needed.

1:30 Kettlebell Swings
:30 Kettlebell Figure 8
1:30 Kettlebell Overhead Reverse Lunge
:30 Kettlebell Figure 8
1:30 Kettlebell Snatches
:30 Kettlebell Figure 8

Choose the American Kettlebell Swings variation for a full range of motion and shoulder flexion. Or, choose Russian Kettlebell Swings and only swing the Kettlebell to eye-level. For the Kettlebell Figure 8’s, maintain good posture and rigid back by not rounding your back forward. Maintain your gaze forward towards the horizon and avoid looking down.

Overhead reverse lunges can be tricky at first if you try to go into it too fast, as you may lose balance. Maintain a slow and steady descent back into the lunge and control the Kettlebell overhead by maintaining a press-out motion then, step back to the starting stance. Perform the lunges, stationary (not walking backwards) and alternate between legs, reminding yourself to lockout your elbows and keep the arm by your ear.

For this workout, we’re going to work one side of the body per round. In other words, do all repetitions for the minute and half on the right arm for the Overhead Reverse Lunges. Then, all the kettlebell snatches on the right arm for the Kettlebell Snatches. On the following round, do all left side of the body movements. At the end of the workout, both sides of the body should have had two rounds each.

Movement Visuals

1:30 Kettlebell Swings

fitness woman doing kettlebell swings

 

:30 Kettlebell Figure 8

fitness woman doing kettlebell figure 8

 

1:30 Kettlebell Overhead Reverse Lunge

fitness woman doing kettlebell lunge

 

:30 Kettlebell Figure 8

fitness woman doing kettlebell figure 8

 

1:30 Kettlebell Snatches

fitness woman doing kettlebell snatch

 

:30 Kettlebell Figure 8

fitness woman doing kettlebell figure 8

*Repeat all 6 intervals 4 times.

 

We hope you have fun with this one! This is a great workout to do again and challenge yourself even more the next time. If you have any questions on the workout or any of the movements, please don’t hesitate to reach out to us.

Tell us how you did! Tag us on social media @hiitcorefitness and share the fun with your friends!

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