Workout of the week: 20-min kettlebell AMRAP workout

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.