HIIT Workouts

HIIT It Hard: 30-Minute Kettlebell AMRAP Workout with Vital Proteins

HIIT it hard with this 30-minute kettlebell AMRAP workout — you’re just one kettlebell and 30 minutes aways from the best total body sweat session!

Ready to HIIT it hard in 2017?! According to my 2016 reader survey, a lot of you are; as HIIT + strength training at-home workouts were your #1 request for what you want to see more of on the blog in 2017. I hear you! And I’ve got the perfect 30-minute, high intensity interval training kettlebell workout for you.

This repetition-based, AMRAP {as many rounds as possible} workout will engage all your major muscle groups and challenge you to push through one more set. The workout includes compound, multi-muscle exercises — from classic kettlebell swings and lunges to heart-pumping kettlebell squat jacks and burpee thrusters.

After a workout as demanding as this on your muscles, you’ll need a good refuel. So I’ve teamed up with vital proteins to bring you the best in post-workout, Collagen Whey Protein. Learn more about why I love vital proteins and their collagen-based, protein supplements below {plus I’m sharing my daily supplement routine throughout pregnancy}. 

If you’re having trouble viewing this Kettlebell HIIT Workout, try turning off or pausing your ad-blocker. If you prefer, you can also view this video on Youtube here. 

the workout: HIIT It Hard 30-Minute Kettlebell AMRAP

Complete the number of repetitions listed next to each exercise below using a medium-to-heavy kettlebell. Repeat the workout AMRAP {as many rounds as possible} in 30 minutes.

1. Burpee Thruster + Overhead Press — 12 Reps
2. Single Leg Deadlift + Row — 10 Reps {10 Reps Per Side}
3. Kettlebell Swings — 20 Reps
4. Reverse Lunge + Press — 10 Reps {10 Reps Per Side}
5. Kettlebell Squat Jacks — 12 Reps
6. 2-Pulse Sumo Squat + Upright Row — 12 Reps

*Repeat AMRAP {as many rounds as possible} in 30 Minutes.

See video above for complete workout and proper exercise form. 

Burpee Thruster + Overhead Press — 12 Reps

Single Leg Deadlift + Row — 10 Reps {10 Reps Per Side}

Kettlebell Swings — 20 Reps

Reverse Lunge + Press — 10 Reps {10 Reps Per Side}

Kettlebell Squat Jacks — 12 Reps

2-Pulse Sumo Squat + Upright Row — 12 Reps

Refuel with Vital Proteins Collagen Whey Protein

If you’ve been following me for a couple weeks then you know I’m a huge fan of vital proteins. I literally use their products, specifically their collagen peptides, every single day!  But we’ve got a lot of new followers around here since we entered 2017, so let me quickly re-cap!

Collagen is the most abundant protein in the body and the basic building block of our bones, joints, skin, hair and nails. So when I heard there was a convenient way to incorporate vital proteins supplements into my daily routine and reap the benefits of stronger hair and nails, glowing skin and improved digestion, I jumped all over it.

I originally started by adding collagen peptides to my morning routine; stirring them into green smoothies, oatmeal, collagen detox water, and coffee. However, since I’ve been pregnant {I still can’t believe I’m in the third trimester}, I’ve added more vital proteins supplements into my daily routine — including:

• collagen whey protein — adding 1-2 scoops to my post-workout green smoothie or shake {simply adding 1-2 scoops to cold water or almond milk}.
• beef liver capsules — taking 2 capsules every morning and evening with my prenatal vitamins. Did you know that about one third of pregnant women don’t consume enough vitamin A. I mean, organ meats aren’t part of my daily diet and I’m not sure I even know where to get my hands on some high quality, grass-fed liver. So vital proteins beef liver capsules are a great way to get more vitamin A, as well as, boost every B-vitamin {including folate which is also important for pregnancy} and all the fat-soluble vitamins {that’s A, D, E and K}.
• new vanilla flavored collagen peptides — adding 1 scoop of the new vanilla collagen peptides to 4-6 oz of coffee {or hot cocoa} with a splash of heavy cream or almond milk makes a superfood vanilla latte that your local coffee shop can’t compete with.
• new on-the-go collagen peptide stick packs — these on-the-go stick packs have been a lifesaver for my early mornings, days I teach two classes and weekend travel.

Including vital proteins in my daily routine has been a great way to get the additional protein required for pregnancy. Especially since meat hasn’t been the most appealing throughout most of my pregnancy. Of course, every pregnancy is different and you should get your physicians or midwives approval before taking any supplements while pregnant. Note, that protein needs vary from person to person and pregnancy to pregnancy based on stress, physical demands, and various different sizes of women.

this workout is a sponsored post in partnership with vital proteins and does include affiliate links. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible. 

the workout recap: HIIT It Hard 30-Minute Kettlebell AMRAP

Complete the number of repetitions listed next to each exercise below using a medium-to-heavy kettlebell. Repeat the workout AMRAP {as many rounds as possible} in 30 minutes.

1. Burpee Thruster + Overhead Press — 12 Reps
2. Single Leg Deadlift + Row — 10 Reps {10 Reps Per Side}
3. Kettlebell Swings — 20 Reps
4. Reverse Lunge + Press — 10 Reps {10 Reps Per Side}
5. Kettlebell Squat Jacks — 12 Reps
6. 2-Pulse Sumo Squat + Upright Row — 12 Reps

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