12-Minute Total-Body Kettlebell Workout | POPSUGAR Fitness UK

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Crank Up the Intensity With This Trainer's 12-Minute Strengthening HIIT Workout

12-Minute Total-Body Kettlebell Workout — Short on time? You definitely need some HIIT in your life. We like HIIT workouts because they don't take long to do, they're intense, and they always leave us sweaty and exhausted. There are a variety of ways to do HIIT workouts with one of our favourite being the AMRAP, "as many reps as possible," format.

According to Chontel Duncan, SWEAT app trainer and creator of the FIERCE program, "The goal of doing an effective AMRAP workout is to focus on intensity, working as hard as you can in short bursts with only a small break in between."

Chontel likes to incorporate AMRAP into her training programs because "it's important for me to keep my body guessing and to keep my training interesting." HIIT is also great for building muscle and burning fat. If you want a taste of what it's like to train with Chontel, check out her quick and intense workout ahead.

Related:

This Hybrid Cardio and Strength HIIT Workout Will Sculpt All Your Muscles in Just 25 Minutes

The AMRAP Kettlebell Workout

Equipment needed: a six- to 12-kilogram kettlebell (or a 12.5- to 25-pound dumbbell)

Before jumping into the workout, make sure you spend a few minutes warming up your body. Here's a dynamic warmup that we really like. Once you're warm, grab a kettlebell (or dumbbell) and get ready to work.

This is an AMRAP workout, which means your goal is to complete as many reps of each exercise as you can within 40 seconds followed by 20 seconds of rest. Complete a total of three rounds. If you want an extra challenge, Chontel said to do the circuit twice or increase your work-to-rest ratio to 45 seconds of work and 15 seconds of rest. Are you ready to get sweaty?!

Goblet squat: 40 seconds followed by 20 seconds of rest

Kettlebell swing: 40 seconds followed by 20 seconds of rest

Single-arm row: 40 seconds (20 seconds on the left and right side) followed by 20 seconds of rest

Burpee: 40 seconds followed by 20 seconds of rest

Related:

This Is How Long It Will Take to Burn Fat and Build Muscle With HIIT, According to an Expert

Goblet Squat

Kettlebell Swing

3 Single-Arm Row

Image Source: POPSUGAR Photography / Tamara Pridgett

Hold a dumbbell in your right hand — 10 pounds is a good starting point — and place your left knee and left hand on a bench. Your hand should be underneath your shoulder, and your knee should be underneath your hip. Your spine and head should be in a neutral position.
Engage your core, relax your shoulders, and extend your right arm toward the floor. Do not rotate your torso or let your shoulder lower toward the floor.
On an exhale, pull the dumbbell up with control, driving your elbow toward the ceiling. Do not rotate your torso.
On an inhale, lower the dumbbell back down to the starting position. This completes one rep.
Repeat for 40 seconds (20 seconds on each side) followed by 20 seconds of rest.

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4 Burpee

Image Source: POPSUGAR Photography

Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending your elbows and then straightening back to a plank.
Jump your feet forward to your hands, and come into a squat.
Do an explosive jump straight up, getting as much height as you can.
Repeat for 40 seconds followed by 20 seconds of rest.

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