7 Calorie Torching Kettlebell Moves {20-Minute HIIT Workout}

Torch calories while simultaneously strengthening your entire body with this killer kettlebell workout. Do it reps + sets style or AMRAP style; either way it’s an effective, high intensity 20-minute workout!

7 Calorie Torching Kettlebell Moves 20 Minute HIIT Workout

Hello from sunny Orlando, Florida ☀️It snowed in Minnesota this weekend, so I was so thankful to pack up and jet off to Florida for a week of family vacation with my in-laws.

I’m looking forward to a week of sleeping in, working out, sipping coffee, and reading by the pool! And of course a day at Universal Studios Wizarding World of Harry Potter {my husband’s a closet nerd who loves Harry Potter…and I guess I kind of do too now, don’t tell him but I’m kind of pumped to ride the Hogwarts Express}.

Even when on vacation I love starting my day with a workout. To be completely honest, for the first time in awhile I’m not feeling so confident in a swimsuit. As some of you may have read, I recently miscarried, and I defiantly put on a couple pounds during my 11-12 weeks of pregnancy {followed by lots of days/nights coping with bags of trail mix too}.

So it’s important for me to hit the gym for a quick sweat session to boost my confidence before I hit the pool. That said, I’m not willing to trade hours in the gym for rays of precious sun-time. My travel workouts are quick and efficient; 20-30 minutes max.

Enter this killer 20-minute kettlebell workout. Combine cardio and strength training for a powerful workout in a short amount of time. In fact, a study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. Ready to burn some calories with these 7 kettlebell moves?

{music: boyz boyz boyz best song ever, get more songs rocking my workout playlist here}

the workout: 7 calorie torching kettlebell moves {hiit workout}

I originally wrote this work to be completed reps x sets style, where you would complete 12 repetitions per exercise, on each side of the body as needed. Then repeat the entire workout x 3 sets.

However, I did this workout in my hotel gym AMRAP style and really liked it! iIused my tabata pro app and did 30 second intervals per exercise. I repeated the entire circuit as many times as possible {AMRAP} in 30 second intervals for 20 minutes.

All you need is a medium-to-heavy kettlebell or dumbbell {15-to-35 pounds}. The largest dumbbell my hotel had was 25 lbs, so iIgrabbed it and got to work.

  1. kettlebell swings
  2. front lunge – right / left
  3. balance single arm row – right / left
  4. kettlebell suitcase swings
  5. kettlebell push up – right / left
  6. squat thruster + overhead press
  7. seated kettlebell twist

see video above for complete workout and proper exercise form.

kettlebell swings

kettlebell swings | kettlebell moves to burn calories

How to do it:

  1. Begin with feet a little wider than hip-width distance apart.
  2. Sit back, weight in your heels with kettlebell swinging between your legs, bringing forearms to inner thighs.
  3. Then, driving all your weight into your heels, thrust your hips forward; squeezing your glutes and hamstrings as you drive straight up into a standing position. This will force the kettlebell up to shoulder height. 

front lunge with front rack kettlebell

front lunge with kettlebell | kettlebell workout

How to do it:

  1. Begin in a standing position. Holding the kettlebell in your right hand in a front rack position, thumb to clavicle, elbow tucked in at your side.
  2. Take a large step forward with your right leg, dropping straight down into a front lunge. Right front knee should be in line with your right front toe, shoulders stacked over hips, and core tight.
  3. Driving all your weight into your right front heel, explode back, standing back up.
  4. Complete 12 repetitions on the right arm/leg and then 12 repetitions on the left arm/leg.

balance single arm row

balance single arm row | kettlebell AMRAP

How to do it:

  1. Start with the kettlebell in your right, standing with all your weight in your left foot and micro-bend in your standing left leg.
  2. Hinge at the hips till your body is in a straight line, neck in line with your spine, flat back, and extended straight right leg.
  3. Hold this balance position while performing a single arm row on the right side. Pulling your elbow up towards the ceiling, squeezing your back.
  4. Control the dumbbell on the way and down. Think up on 1 count, down slow and controlled on a 3-4 count.
  5. Complete 12 repetitions on the right arm/leg and then 12 repetitions on the left arm/leg.

kettlebell suitcase swings

suitcase swings with a kettlebell | kettlebell exercises

How to do it:

  1. Begin with a narrow stance, feet hip-width distance apart. 
  2. Sit back, weight in your heels with kettlebell in your right hand. 
  3. With all your weight into your heels, sit back into a squat position, dropping the kettlebell to the right side of your body.
  4. Then, thrust your hips forward; squeezing your glutes and hamstrings as you drive straight up into a standing position. This will force the kettlebell up to shoulder height in the center of the body. 
  5. Quickly switch the kettlebell over to the left hand and repeat on the left side of the body.
  6. Repeat this side-to-side swinging motion for 12 repetitions.

kettlebell push up

uneven pushup using a kettlebell | kettlebell moves

How to do it:

  1. Begin in a push up position; hands slightly wider than shoulder-width, core tight and heels pressing towards the wall behind you. You can modify with knees on the ground as well.
  2. Start with your right hand on top of the kettlebell and slowly lower to the ground, leading with your chest with a flat back and neutral spine. Once your arms reach a 90 degree angle at the elbow and push back up to the starting position.
  3. Complete 12 repetitions with the kettlebell on the right arm and then 12 repetitions on the left arm.

squat thruster + overhead press

squat thruster exercise | kettlebell workout

How to do it:

  1. Start in a standing position with the kettlebell placed on the ground in front of you.
  2. Lower down into a squat position and hop or step back to high plank.
  3. Then hop or step back into a low squat position. Pick up the kettlebell with both hands. Bring the kettlebell to your chest and stand up, squeezing your glute and hamstrings as you come to the top of the squat.
  4. Once in a standing position press the kettlebell overhead with both hands, completing a shoulder press.
  5. Return the kettlebell to your chest and repeat steps 2-4 for 12 repetitions.

seated kettlebell twist

kettlebell twist exercise | kettlebell moves

How to do it:

  1. Start in a seated position, slightly hinged back at the hips to engage your core. You have the option to leave your feet on the ground or pick them up off the ground to make this exercise more challenging.
  2. Holding the kettlebell at your waist, twist side-to-side; dropping your right elbow toward the ground, back to center and then dropping your left elbow toward the ground.
  3. Twisting right and left equals 1 repetition. Complete 12 repetitions {24 twists total}.

And that’s the killer kettlebell hiit workout. I was a total hot, sweaty mess after powering through this workout in a 20 minute amrap. In fact, i’ve officially joined the world of snapchat so you can see how sweaty I was by checking out my story {@lindseybomgren}. Or follow along on my instagram for some sunny palm tree pictures☀️?☀️?.

ps – if you need me the rest of the week i’ll be poolside reading Kate Hudson’s new book pretty happy.

i’m always up for a new workout challenge so tell me in the comments below, what are your favorite workouts to do while traveling?

pin these 7 kettlebell moves

7 calorie torching kettlebell moves + hiit workout | torch calories while simultaneously strengthening your entire body with this killer kettlebell workout. do it reps + sets style or amrap style; either way it's an effective, high intensity 20-minute workout! | www.nourishmovelove.com

6 comments
  1. Holy killer KB workout! Tried this workout today for the first time and it was intense! I loved it! Could only make it through 2 sets which may be related to my recent increase from a 15lb bell to a 20lb bell but it was some serious exhertion. I will definatly be keeping this workout in my rotation. Love my bell! Thanks for the great workout!

    • Right?! It’s a tough one, that’s why I love using it as a traveling workout if I have access to a heavy KB or DB because it’s quick and effective! And love the increase on the KB weight; got to keep challenging yourself! Nice work! So glad you loved the workout as much as I do, be sure to check out my other workouts and add them to your Pinterest boards too! xo-Lindsey

    • Sam! Yes, I don’t use kettlebells all that often but love them when I’m in a time crunch and want a killer sweat session! And love that you’re an HP fan…I’m secretly pretty excited for Harry Potter World :)!

  2. Some of my favorite kettlebell moves here! KB’s are just so great for a quick, but effective workout. They are my favorite piece of equipment to bring on a vacation (if driving, of course!), next to my jump rope! Enjoy Florida!!!

    • Right! I rarely use Kettlebells, but lately I’ve been loving them especially when I’m in a time pinch and need a good sweat session! Off to soak up some sun! Have a great week! xoxo