Brutal Kettlebell HIIT Cardio Tabata Workout - Get Your HIIT Together


Calorie burn:

252 to 432





Equipment Needed:


Workout type:

Cardiovascular, Strength Training

Body focus:


Workout Details

Kettlebell and HIIT style routines both offer a great way to get in a quick intense workout that burn a ridiculously high number of calories per minute. Why not combine the two and make a workout that has the best of both worlds. The resulting routine out is the aptly named "Brutal Kettlebell HIIT Cardio Tabata Workout". Let me give a bit of forewarning before you attempt this video; it is not intended for the beginner and though you can make it easier by using lighter kettlebells the nature of the exercises and motions will tax your cardiovascular and pulmonary systems not to mention make most of your body feel like jello when you are done. The Tabata set up of 20 seconds on and 10 seconds of rest is very aggressive for even 5 minutes at a time and this routine has you going straight through without longer than 10 seconds break for a full 18 minutes. With that said feel free to pause the video and take as much extra rest as you need to help you complete this routine straight through.

This routine is best done with a full set of kettlebells or like we use, an adjustable kettlebell; however you can use just one kettlebell for all the exercises though it will have to be light to not make it too hard for some of the more difficult exercises. For those of you that don't have access to even one kettlebell, let alone a full set, most of these exercises can easily be modified to use a dumbbell, or some other weighted object so don't skip this one just because you don't have any kettlebells.

Other than this routine being a fun way to challenge yourself to improve your endurance and strength, it is also a calorie burning powerhouse beating out even the average HIIT workout. This routine boasts a massive 24 calorie per minute on the high end and a 14 calorie per minute on the low end. This is most affected by the weight you are using but almost as important is your own individual level of effort you put into each exercise. This high calorie per minute burn gives a total of 432 to 252 calories burned in just 18 minutes. What is even better is that this style of routine also boasts a high afterburn effect, increasing the calories you burn over the course of the next 48 to 36 hours even when you are sleeping.

We did not include a warm up or a cool down in this video but we highly recommend that you do one of your own as a proper warm up can reduce your chances of injury and a cool down can lower your chances or severity of being sore the next day.

If you tend to workout in a location where you don't have access to the internet then you can print out the list of exercises below and run through them on your own. We do recommend watching the video first however as we include helpful tips on form and modifications.

Brutal Kettlebell HIIT Cardio Tabata Workout

KB Halo
Mt Climbers
KB Snatch Right Arm
Squat Jacks
KB Snatch Left Arm
KB Swing
Push Up
KB Goblet Squat
High Knees
KB Crush Curl
Jumping Lunges



10/31/14 3:22pm

Puts the FEC! in Effective...heh heh heh....halfway through i was like "aw gee man i really freekin' hope this is only one round through for all of this!!! OI! Thanks for a perfect, wellness- break- time- at- work length workout!!


10/08/14 7:28am



08/15/14 1:47pm



08/15/14 7:38am

Shew that was rough! Especially since I added it to another 30 minute hiit routine. Gluten for punishment. Oh well, it's time I recommend starting with the bicep curls as I was so stinkin sweaty I kept slipping! lol! Thanks guys!


06/25/14 3:29pm

I find that doing HIIT on my own gets boring. Plus, I never push myself as hard as I do when I’m using this killer coached HIIT album I found on iTunes:


03/25/14 6:41am

How do you add workouts to your favorites list? I must be missing something easy, thanks!


03/24/14 9:43am

I did this and the brutal one with Kelli and i love to see more workouts like those.. When im doing it im like this is stupid but i keep pushing and when im done i feel so proud of myselff. And im stil waiting for the killer kettlebell butt and thighwork out by Keli . I been screaming i wanted that one all over youtube , facebook and your site. Yes im adicted to fitnessblender. Love u guys.


03/11/14 3:27pm

I read somewhere that Tabata was the ‘greatest fat burning workout ever’. I had my doubts, but decided to try it. I started looking for Tabata-style workouts and came across a great audio workout on iTunes. It has a personal trainer pushing you through an entire Tabata routine, along with driving Tabata music, and start/stop cues. It doesn’t require any equipment but it seriously kicks my butt every time:


01/27/14 9:03pm

Kicked my rear end. I love it. Broke a sweat and my heart is racing. 30 and still going strong. Thanks guys. You're awesome


12/08/13 4:15am

I loved this, and i would be happy to see more workouts like this :) I felt amazing :)) Thanks a lot !


11/08/13 10:50am



10/24/13 11:53am

You guys know exactly how to make me weep, I love you! I must admit there were not a few curse words said when "Next Up: BURPEES HAHAHA" came up. I'm a long-distance runner and these videos are perfect for strength days and my but-its-chilly-outside sickness arrives!


09/25/13 5:31am

great video
thanks a lot " fitness Blender "


08/15/13 5:01am

Nice work out ! Let your body HIIT the floor !


07/18/13 9:00am

This was a fantastically well thought out full-body routine. I know the focus was on the core, however it produced a lovely, and productive, pump and burning in all the major muscle groups.

10/10 will suffer through again.


07/16/13 11:13pm

Whew! So tired after this workout... but I'm doing it again soon!


07/14/13 2:14pm

Amazing! I'm panting.


06/30/13 7:49pm

This was perfect! I'm just upset that I don't have a kettlebell heavier than 20. Still, I'm sweatin so I know it's working!


06/27/13 6:54am

One of my favorites! I've done it 3x now and it still kills me...I just love this workout :D


06/26/13 10:58am

I think this is the 2nd time I've done this--still brutal as heck. One of my top favorites now.


06/07/13 10:29am

Yet another great workout. I agree with the above about demoing a dumbell. It'd help us kettlebell-less folk.;)


05/19/13 3:58am

Brutal, great thank you !


05/16/13 12:51pm

I thought, "off-day, no big lifting, but still want to sweat, no biggie," and promptly was a sweating, quivering mess. Awesome.


04/22/13 6:01pm

Love this workout!!


03/19/13 12:33pm

Great workout, I was just wondering if there was an option on the site where the workout videos can be sorted by degree of difficulty, thanks!


06/07/13 10:30am

When you search workouts, you can select the level you are looking for. 5 is the highest. You can search for the hardest that way.


03/17/13 5:53am

Hmmm...I just finished this workout, then went to look at myself in the mirror. For some reason, I don't look exactly like you, Daniel. Maybe I'm doing something wrong. Well, or maybe it was the lighting. Yeah, that must be it - the lighting.


03/11/13 3:27am

Wow! I did not expect this to be so exhausting! .Thanks for a great workout :)


03/08/13 9:10am

Love this!!!! Quite a burn indeed. You guys are the GREATEST! it would be so helpful if you could demo the use of dumb bells on the 2nd or 3rd round. I was wondering about the technique of using a DB For the L&R snatches and if the DB is held vertical or horizontal for the crush curl. Thanks again for making it fun!!


03/07/13 2:53pm

The 'WORKOUT COMPLETE' screen has never looked so sweet!! Another great workout!! Love your kettlebell workouts! Thanks once again guys!!

Leave a Comment

Sign in required

To access this section, please sign in to your account. If you don't have an account yet, sign up now. It's free!