10 Minute Calorie Incinerator HIIT Kettlebell Workout
Follow Along Full Body Kettlebell Workout Routine
On today’s episode of Live Lean TV, I’m taking you through a follow along 10 minute calorie incinerator HIIT kettlebell workout, filmed in real time.
This is a total body workout, since every muscle in your body is working.
Even though this workout is only 10 minutes, it’s going to be a killer workout, so give it all you got.
The first 4 single arm kettlebell exercises will load the body on the left side.
You’ll then transition the weight to the right side of the body during the second half of the workout.
Trainer
Brad Gouthro, PTS/NWS, host and creator of Live Lean TV, and the #1 expert teaching people all over the world how to Live Lean 365 days a year.
Workout Duration
10 minutes
Workout Focus
This kettlebell workout is focused on targeting the muscles primarily in the posterior chain, including the:
In addition to this, it also provides a full body calorie crushing cardio and muscle building stimulus.
Trust me, kettlebells are no joke.
Required Equipment
- One kettlebell
- Also recommend you pick up this interval timer to keep track of your work and rest periods.
Note: If you don’t have access to a kettlebell, I’ve shared links below the exercises to show you how to complete these exercises using a dumbbell.
However, for the selected exercises, it’s best to use a kettlebell.
Calories Burned During Workout
138 calories by a 175 pound male, using a Polar H10 Chest Strap paired with an iPhone.
Since this is an high intensity style workout, you’ll also be increasing your EPOC.
This means in addition to the calories burned during the workout, you’ll also be burning more calories for 24-48 hours after the workout, even when you sleep.
10 Minute Calorie Incinerator HIIT Kettlebell Workout Instructions
Select a kettlebell weight that you can safely perform all the reps, within the duration, for the most challenging exercise.
For example, during this kettlebell workout, the most challenging exercise for most people will be the kettlebell snatch.
Therefore, choose a kettlebell weight that you can safely perform the single arm kettlebell snatch for 40 seconds.
You will use this kettlebell weight for all of the kettlebell exercises in the workout.
For each kettlebell exercise, you’ll complete 40 seconds of work, followed by 20 seconds of rest.
Set your interval timer for 40 seconds of work and 20 seconds of rest, for a total of 10 sets.
If that is too difficult, you can scale it back by completing 30 seconds of work, followed by 30 seconds of rest, for 10 sets.
Before we get started, grab your kettlebell, set your interval timer, and let’s get to work.
Kettlebell Exercises
Click the links below for the step-by-step exercise demonstrations.
A1: Single Arm Kettlebell Swing With Left Arm
The first kettlebell exercise is the single arm kettlebell swing with left arm.
- Reps: 40 seconds
- Sets: 1
- Tempo: 10X0
- Rest: 20 seconds
Coaching cues:
- The kettlebell swing is a hip hinge movement, not a squat.
- Focus on maintaining a flat back as you drive the hips back and then forward through the hips to create the power to swing the kettlebell.
- The shoulder simply guides the kettlebell up and down, and should not be the prime mover of the kettlebell.
- This is an excellent total body move.
- You should be primarily feeling this in the muscles of the posterior chain, including the hamstring, back, and glutes.
- Make sure you are breathing throughout the 40 seconds.
- Once you hear the beep, take a 20 second break, then move on to the single arm kettlebell front squat with left arm.
Dumbbell Variation: Single Arm Dumbbell Swing
A2. Single Arm Kettlebell Front Squat With Left Arm
The second kettlebell exercise is the single arm kettlebell front squat with left arm.
- Reps: 40 seconds
- Sets: 1
- Tempo: 2010
- Rest: 20 seconds
Coaching cues:
- While holding the kettlebell with your left arm, clean the kettlebell up to load the weight in the front rack squat position on your left shoulder, with your elbow pointing forward and tucked into your body.
- Take a breath, engage your core, then squat down as deep as you can, while keeping your elbow pointing up and forward.
- You can extend your opposite arm out to the side for balance.
- You should be feeling this in the glutes, hamstrings, quadriceps, as well as your core, to keep your chest upright.
- By now you may also be sweating.
- After the 40 seconds is up, safely put the kettlebell back down on the floor, then take your 20 second rest.
Dumbbell Variation: Single Arm Dumbbell Front Squat
A3. Single Arm Kettlebell Snatch With Left Arm
The third kettlebell exercise is the single arm kettlebell snatch with left arm.
- Reps: 40 seconds
- Sets: 1
- Tempo: 10X0
- Rest: 20 seconds
Coaching cues:
- As we move on to the kettlebell snatch, we’re still loading up the left side of the body.
- Remember, this is still a hip hinge movement, not a squat.
- The snatch is a similar movement to the swing, however rather than stopping at chest level, you’ll snatch the kettlebell up over your head.
- Once the kettlebell reaches eye level, think about pressing up and punching through the sky to transition the kettlebell to the overhead position.
- Reverse the movement back down to swing the kettlebell between your legs, while focusing on maintaining a flat back.
- Make sure you keep breathing, because this one is going to get you.
Dumbbell Variation: Dumbbell One Arm Snatch
A4. Single Arm Kettlebell Military Press With Left Arm
The fourth kettlebell exercise is the single arm kettlebell military press with left arm.
- Reps: 40 seconds
- Sets: 1
- Tempo: 20X0
- Rest: 20 seconds
Coaching cues:
- Clean the kettlebell up to the front rack position as we continue to load up the weight on the left side of the body.
- With your feet firmly pressed into the ground, press the kettlebell overhead, then come back down to the front rack position, making sure you keep your core engaged and glutes turned on, to avoid hyperextending your back.
- This is a great shoulder exercise to hit the deltoids.
- You will feel this in your obliques as well, since we’re only loading up one side of the body.
- You can extend your opposite arm out to the side for balance.
- By now you should be feeling really good, as these kettlebell exercises will take a lot out of you.
Dumbbell Variation: Standing One Arm Dumbbell Shoulder Press
A5. Kettlebell Goblet Squat
The fifth kettlebell exercise is the kettlebell goblet squat.
- Reps: 40 seconds
- Sets: 1
- Tempo: 2110
- Rest: 20 seconds
Coaching cues:
- This is the first two armed kettlebell exercise.
- With your feet spread hip width a part, hold the kettlebell by the horns, with both hands in front of your chest.
- Squat down as deep as you can go, hold the bottom of the goblet squat position for 1-2 seconds to feel a good stretch, then power your way back up to standing.
- Make sure you keep your chest up as you look straight a head.
- After the 40 seconds, you are now half way done, so keep it going.
Dumbbell Variation: Dumbbell Goblet Squat
A6: Single Arm Kettlebell Swing With Right Arm
The sixth kettlebell exercise is the single arm kettlebell swing with right arm.
- Reps: 40 seconds
- Sets: 1
- Tempo: 10X0
- Rest: 20 seconds
Coaching cues:
- We are repeating the first 4 kettlebell exercises, however we are now loading up the right side of the body.
- Your glutes will be on fire after this.
- If you’re not feeling this in your glutes, you’re probably doing more of a squat, rather than a hip hinge.
- Remember, hips go back, then drive your pelvis through.
- This is an exercise for the posterior back side of the body, not a front raise exercise for your shoulders.
- Your arm is just guiding the kettlebell.
- During the 20 second rest, get some water if you need it.
Dumbbell Variation: Single Arm Dumbbell Swing
A7. Single Arm Kettlebell Front Squat With Right Arm
The seventh kettlebell exercise is the single arm kettlebell front squat with right arm.
- Reps: 40 seconds
- Sets: 1
- Tempo: 2010
- Rest: 20 seconds
Coaching cues:
- Clean the kettlebell up to the right front rack position, with your elbow pointing forward.
- Lower into the squat, then press your feet through the floor to stand back up.
- Use your opposite arm for balance.
- After the 40 seconds is up, safely put the kettlebell down and rest for 20 seconds.
Dumbbell Variation: Single Arm Dumbbell Front Squat
A8. Single Arm Kettlebell Snatch With Right Arm
The eighth kettlebell exercise is the single arm kettlebell snatch with right arm.
- Reps: 40 seconds
- Sets: 1
- Tempo: 10X0
- Rest: 20 seconds
Coaching cues:
- Remember to maintain a strong flat back, core, glutes, and hamstrings to avoid the risk of throwing out your back.
- Every muscle in your body should be turned on.
- After the 40 seconds is up, place the kettlebell down on the floor, and take another drink of water.
Dumbbell Variation: Dumbbell One Arm Snatch
A9. Single Arm Kettlebell Military Press With Right Arm
The ninth kettlebell exercise is the single arm kettlebell military press with right arm.
- Reps: 40 seconds
- Sets: 1
- Tempo: 20X0
- Rest: 20 seconds
Coaching cues:
- Clean the kettlebell up to the front rack position on your right side.
- With a tight and turned on core, push the kettlebell over your head.
- By now, your shoulder and leg muscles should be screaming at you.
- Breath through the pain.
Dumbbell Variation: Standing One Arm Dumbbell Shoulder Press
A10. Overhead American Kettlebell Swing
The tenth kettlebell exercise is the overhead american kettlebell swing.
- Reps: 60 seconds
- Sets: 1
- Tempo: 10X0
- Rest: 0 seconds
Coaching cues:
- In the video, I incorrectly called the overhead american kettlebell swing the two arm snatch.
- It’s time to turn the Live Lean beast mode switch on, as you’ll complete this for 60 seconds, without stopping.
- However, if you’re getting tired and your posture is getting bad, stop to avoid the risk of injury.
- Power through the hips as you thrust your pelvis forward to raise the kettlebell overhead.
Dumbbell Variation: Overhead Dumbbell Swing
I Hope You’ve Enjoyed This 10 Minute Calorie Incinerator HIIT Kettlebell Workout
Damn.
Even though that was just 10 minutes of work, the sweat is coming down.
Hopefully your body is feeling good.
During filming, this was my second time doing this kettlebell workout, in the same day.
Earlier in the day, I completed it as I was designing it, and to be honest, I wasn’t looking forward to coming back to film it in the night.
However, now that it is done, I feel absolutely awesome.
If you enjoyed this kettlebell workout, please share this post with your friends.
I also want to see you guys in action.
Film yourself doing this workout, then post it to Instagram and tag me @BradGouthro and @LiveLeanTV.
Thanks again for being a part of the Live Lean Nation.
You guys mean the world to me, it means a lot that you keep coming back, and we have some awesome episodes coming up.
Stayed tuned and keep Living Lean.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
I love what I am seeing here, another great workout video Brad, thank you. I enjoy kettlebell workouts and can’t wait to try these with my 13 year old daughter. I am 45. I like the isolation of doing squats with the kettlebell in only one arm, or the swing with only one arm. Thanks again