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30-Minute Kettlebell HIIT Workout for Women

Full body strength training, cardiovascular endurance, and non-stop core engagement — that’s what this 30 Minute Kettlebell HIIT Workout for women is all about! Grab a medium-to-heavy kettlebell and follow along with this guided full body kettlebell workout video.

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This is a sponsored post in partnership with Schuler Shoes and New Balance. All words and opinions are my own; thank you for supporting Nourish Move Love; making the content you see on this blog possible.

I love a full body strength workout that ALSO raises my heart rate. If you do too, then you’re going to love this full body kettlebell workout which is more like a kettlebell cardio workout.

This workout specifically targets your power generating muscles — your legs, hips and glutes. Which makes this kettlebell HIIT workout a great cross training workout for runners.

What is CROSS-TRAINING?

The American Council on Exercise defines cross training as an exercise routine that uses multiple modes of training.

That means changing the movement patterns, the weights used, the timed work intervals — basically anything to make your workout ‘new’ and keep your body from getting used to the same exercises.

Cross training is also great for injury prevention as you avoid putting the same stress on your joints and ligaments.

I’m a big fan of cross training and mixing up your workout routines. That’s why you’ll see a variety of workout styles on my Free 30 Day Workout Plans.

What are the benefits of Cross Training Workout Programs?

1. Prevents boredom. This is one of the main reasons people quit exercise programs.
2. Prevents fitness plateaus. Your body is smart, and learns to adapt to an exercise program within approximately six to eight weeks. If you do not add variety to your fitness training routine, your workouts may not be as effective as they once were because your body has adapted to the repetitive training stimulus.
3. Reduces risk of overtraining and injury.

Cross Training for Runners

These benefits apply to everyone, but cross training is especially important for runners. One of the best ways to prepare your body for a marathon or race day is to cross train. Mayo Clinic says that cross training for runners can:

1. Reduce risk of injury.
2. Increase running efficiency.
3. Improve endurance.
4. Provide muscular stability to better tackle inclines, declines and different running terrains.

Just over one year ago, I ran a marathon in Haiti to raise awareness and funds for clean water. It was a last minute opportunity, so I only had 30 days to train for the marathon.

My longest run prior to the marathon was 10 miles.

I attribute my cross-training, like this kettlebell workout for women, as the reason I was able to finish the mostly uphill marathon.

The Workout: Kettlebell HIIT Workout For Women

EQUIPMENT: Medium-to-Heavy Kettlebell, I suggest 10-30 lbs. I’m using a 25 lb kettlebell in this video, which is heavy for me and made this workout very challenging.

If you don’t have a kettlebell you can always substitute one heavy dumbbell, I suggest 15-30 lbs.

INSTRUCTIONS: This 30 minute kettlebell workout consists of three full body circuits, followed by one final core circuit. Alternating timed intervals of strength exercises and power exercises:

1. The first time through, you’ll perform each strength exercise for 40 seconds, followed by 20 seconds of the power or endurance exercise.
2. Then, the second time through each circuit, we’ll flip the timed interval so you’ll do 20 seconds of the strength exercise and 40 seconds of the power exercise.

Follow along with the full workout video at the top of this post. I’ll be sweating with you through each kettlebell swing, providing form cues and motivation.

Alternatively, you can work off the kettlebell exercises outlined below (watch the video at the top of this post if you need a demonstration of these exercises).

CIRCUIT 1: (first set 40 seconds strength and 20 seconds power, second set 20 seconds strength, 40 seconds power)

1. Strength: Kettlebell Pick Up Squats
2. Power: Clean + Front Squat + Overhead Press
3. Strength: Split Lunge + Bicep Curl Right
4. Power: Staggered Stance Kettlebell Swing Right
5. Strength: Split Lunge + Bicep Curl Left
6. Power: Staggered Stance Kettlebell Swing Left

REST 40-60 seconds. Repeat X 2 sets.

CIRCUIT 2: (first set 40 seconds strength and 20 seconds power, second set 20 seconds strength, 40 seconds power)

1. Strength: Squat + Upright Row + Walk Out To Push Up
2. Power: 2 Push Ups x 2 Burpees
3. Strength: Single Arm Row OR Balance Row Right
4. Power: Narrow to Wide Kettlebell Swing Right Hand Only
5. Strength: Single Arm Row OR Balance Row Left
6. Power: Narrow to Wide Kettlebell Swing Left Hand Only

REST 40-60 seconds. Repeat X 2 sets.

CIRCUIT 3: (first set 40 seconds strength and 20 seconds power, second set 20 seconds strength, 40 seconds power)

1. Strength: Curtsy Lunge + Narrow Squat + Pass
2. Power: Curtsy Lunge + Around the World
3. Strength: Staggered or Single Leg Deadlift Right
4. Power: Tap Back + High Pull Right
5. Strength: Staggered or Single Leg Deadlift Left
6. Power: Tap Back + High Pull Left

REST 40-60 seconds. Repeat X 2 sets.

CIRCUIT 4: CORE (30 seconds per move)

1. Standing Around The World Pass
2. Kettlebell Glute Bridges
3. Seated Kettlebell Twist

Schuler Shoes and the New Balance 880 Cross Training Shoes

One of the most frequently asked questions that lands in my Instagram messages is ‘what shoes are you wearing for this workout?’

I’m wearing these New Balance 880 Cross Training Shoes in this kettlebell workout. And I’m LOVING THEM! They transition from shorter runs to strength training and group fitness classes with flexibility and comfort. They’re a great cross training shoe for women. 

As I mentioned above, I was fitted by a Schuler Shoes certified Pedorthists for these shoes. While I normally wear a size 7.5 (I like my workout shoes snug), they suggested a size 8 in these New Balance 880 Cross Training Shoes. And they’re a perfect fit. 

If you’re looking at getting yourself a pair of these cross training shoes, I suggest trying them on at one of your local Schuler Shoes if you’re based in the Twin Cities area. Find one of their 9 Twin Cities locations here.

The closest store to me personally is the newest Schuler Shoes location, Maple Grove. The Maple Grove store has officially MOVED to a NEW LOCATION — 11400 Elm Creek Blvd (across from Costco). The official Grand Opening of the Maple Grove store is March 11-15th. If you’re in the area be sure to stop by to register for a chance to win FREE shoes and more.

I also suggest trying on these New Balance Fresh Foam Running Shoes. Honestly, I wasn’t sure I would love the ‘fresh foam’ fit. But once I tried them on I was SOLD. Officially me new favorite long distance running shoe. So light, and so comfortable.

Step in to your neighborhood Schuler Shoes today for a FREE foot evaluation and shoe fitting!

This is a sponsored post in partnership with Schuler Shoes and New Balance. All words and opinions are my own; thank you for supporting Nourish Move Love; making the content you see on this blog possible.

Pin this Kettlebell Workout For Women

Then give these Kettlebell Workouts a try:

• 20 Minute Legs + Core Kettlebell Workout
• 20 Minute Kettlebell Cardio AMRAP Workout
• 7 Calorie Torching Kettlebell Moves

You might also want to know How To Do A Kettlebell Swing:

1. Stand tall with feet shoulder width distance apart. Holding the kettlebell handle with both hands between your legs. Keep arms long and loose while squeezing shoulders blades together and squeezing your glutes and core for engagement. This is your starting position.
2. With a soft bend in your knees, hinge forward at the hips. Shift your bodyweight into your heels as you press your butt back towards the wall behind you.
3. Drive through heels, as you powerfully press your hips forward, squeezing your glutes and swinging the kettlebell upward. Aim to get the kettlebell to eye-level or shoulder height. Remember your legs, glutes and hips are doing the work, your arms are just a vehicle for moving the kettlebell.
4. Let the kettlebell descend, shifting weight back into your heels while again hinging at the hips and loading both the hamstrings and glutes to prepare for another rep.