ALL LEVELS / kettlebell AMRAP workout / 20 minutes
Equipment: Kettlebell
High-Intensity Interval Training (HIIT) workouts have a global legion of enthusiastic fans, and it’s easy to understand why. They’re efficient and convenient, effectively burn fat and rev up your metabolism, enhance cardiovascular health, boost endurance, and offer a wide range of workout options.
AMRAP (As Many Rounds As Possible) stands out among HIIT’s various styles. Today, we’re focusing on a kettlebell AMRAP workout comprising 5 exercises, each with 10 reps, challenging you to complete as many rounds as possible without rest within 20 minutes.
- Kettlebell swing
- Kettlebell narrow grip push-up
- Kettlebell squat
- Kettlebell row
- Kettlebell ab twist
Ready? Let’s HIIT this AMRAP!
WORKOUT SETUP
- AMRAP (as many rounds as possible)
- 5 exercises
- 10 reps
- Equipment: Kettlebell
- Duration: 20 minutes
WORKOUT EXERCISE LIST
AMRAP (As Many Rounds As Possible)
1 – KETTLEBELL SWING
10 reps
- Hold the kettlebell with both hands.
- Hinge the hips to initiate the swing movement.
- Rapidly drive hip extension to swing the kettlebell upwards.
- Control your swing descent with a hip hinge by swinging the kettlebell between your legs.
- Repeat.
2 – KETTLEBELL NARROW GRIP PUSH-UP
10 reps
- Place your kettlebell down on your mat or on the floor.
- Put your hands on your kettlebells.
- Come into a high plank or push-up position.
- Lower yourself down in control.
3 – KETTLEBELL SQUAT
10 reps
- Stand with your feet hip-width apart.
- Pick a kettlebell with both hands and hold it.
- Keeping the kettlebell close to your chest, do a squat and maintain your chest and back straight.
- Make sure you keep your core tight.
- Slowly come back up and repeat.
4 – KETTLEBELL ROW
10 reps each arm
- Lean forward at a 45-degree angle.
- Keep the weight on your heels and bend your knees.
- Keep your back flat from shoulder to hips.
- With the kettlebell on your right arm, row the kettlebell up towards your hip.
- Squeeze your shoulder blades together.
- Control the movement and bring the kettlebell down.
- Do 10 reps with one arm, then 10 more with the other.
5 – KETTLEBELL AB TWIST
10 reps
- Find a soft ground, preferably a matt and grab a kettlebell or dumbbell with an adequate weight.
- Place your glutes on the floor and lift your feet in the air.
- Now grab the kettlebell as indicated in the video below.
- Slowly start twisting the kettlebell until you can feel a slight stretch on the opposite core side.
- Hold for a brief second and turn to the other side.
- Repeat.
And that’s a wrap-up for this kettlebell AMRAP workout. Find your next challenge here:
- 15-min 50 reps workout
- 20-min lower body workout
- 25-min functional strength workout
- 30-min full-body workout
- 15-min upper body workout
- 10-min full-body AMRAP workout
- 30-min HIIT full-body workout
- 18-min lower body workout
- 20-min upper body workout
- 10-min cardio and core workout
- 20-min shoulder strength workout
- 10-min functional bodyweight workout
- 11-min AMRAP strength workout
