Kettlebell Lower Body HIIT for Strength and Power

38 Min • Lower Body
  • View on YouTube
    • Training Type HIIT, Strength Training
    • Equipment Kettlebell, Mat


    This lower body workout is a fast, but fierce, kettlebell routine that incorporates athletic movements with a kettlebell for optimal strength and power. If you’re in the mood for swinging some weights around, challenging your lower body, and getting your heart rate up, you’re in the right place.

    This is a follow-up to my Kettlebell Total Body Complex-Style Circuits Workout where I realized how many kettlebell fans there are in the Fitness Blender family. But don’t worry, if you don’t have kettlebells, you can use a dumbbell (if you are comfortable with that).

    Being that the nature of kettlebell training is strength and power, I kept the intervals short so you can focus on optimizing the time. In this routine, we’ll be working in supersets, performing each exercise for 3 rounds of 35 seconds of work, followed by 10 seconds of rest.  

    A bonus benefit that I love about working with kettlebells is the amount of core work that is weaved into most (if not all) of the movements. Because we’ll often be holding a weight on one side of the body or hinging over, I encourage you to pay close attention to core and glute engagement to protect your lower back.

    In the write-up for my last kettlebell workout, I broke down instructions for the kettlebell swing. Feel free to jump over there if you’d like some guidance on that in particular. Form is extremely essential in protecting your body when doing fast, powerful weighted movements like this.

    A new exercise I’m introducing today is the Lunge and Swing. While this is one of my all-time favorites (hello, glutes!), it can feel a little funky at first. Form is everything with this one, so here’s the breakdown:

    1. Start standing with feet together, holding the kettlebell by your side in your right hand.
    2. Step back into a lunge with your left (opposite) leg, slightly swinging weight back as you go.
    3. Powerfully step left leg forward to meet the right, swinging the kettlebell up to shoulder height.
    4. Try to repeat on the same side in a fluid pattern.

    Key thing to remember: Step back with the opposite leg of the hand that’s holding the weight.

    If you have back pain, I would not recommend this workout. Kettlebell movements alone require a lot of hinging and, with a focus on lower body, there will be a great deal of that.

    If using a selectorized kettlebell, I suggest picking a weight that you'd be able to use for both exercises in a superset. The short 10 second rest breaks aren't quite long enough to swap weights efficiently.

    Alright, let's get to it!

    Warm Up: 10 Exercises, 1 Round, 30 Seconds Each
    Boxer Shuffle
    Opposite Toe Reach
    Hinge + Squat
    Single Leg Deadlift - R
    Single Leg Deadlift - L
    Sit and Swing
    Front Lunge with Rotation - alternating
    Reverse Lunge with OH Reach
    Down dog to plank walk-in
    Scissor Jumps

    Workout: Complete each superset for 3 rounds of 35 seconds of work to 10 seconds of rest in an ABAB format. No extra rest between rounds. 30 seconds of rest between supersets.

    Superset 1
    Figure 8 Squats
    Front Lunge and Swing - R, L, Both

    Superset 2
    Kettlebell Swing
    Pass Through Side Lunge - alternating

    Superset 3
    Single Arm Floor Clean - alternating
    Wide Straight Leg Deadlift

    Superset 4
    Single Arm Rack Squat - R, L, Both
    Glute Bridge

    Tabata FInisher: Complete 4 rounds of each exercise for 20 seconds of work to 10 seconds of rest in an ABAB format
    Side to Side Swing
    Offset Curtsy Lunge - R, L, R, L

    Cool Down: 10 exercises, 1 Round, 30 Seconds Each
    Quadricep Stretch - R
    Standing Single Leg Hamstring Stretch - R
    Standing Figure 4 - R
    Quadricep Stretch - L
    Standing Single Leg Hamstring Stretch - L
    Standing Figure 4 - L
    Wide Leg Hamstring stretch
    Spinal Twist - R
    Spinal Twist - L
    Knee Hug